2 x 20 minute Tempo intervals, 2:30 rest

Greetings Thursday Morning Faithful. Big Guy is away so it will be just me this week. The weather should be amazing for tomorrow morning so come out and enjoy it. We have a great workout on the docket especially for those of you training for 10M and longer races. 2 x 20 minute tempo intervals. 2:30 rest between each rep. Goal pace is in the range of 10M pace.

As always, be warmed up and ready to go for a 6:00am start on the Yorktown High School track.

A couple of races to report on from this past weekend...

On Friday night the 2nd and final session of the Tracksmith Twilight 5000m races was held on the track at Cardozo HS in DC. This was an exciting and fun event. We had athletes in 3 of the 9 heats. The conditions were yuck with the tempurature at 89' with a feels like of 91' for my heat at 6:45. That said, Liz Ozeki got the win in a very competitive heat and got herself a 16 second PR. Yared Addisu followed 2 heats later and got himself a 1.5 minute PR. Amazing performances and huge congrats to both of them. I just couldn't handle the conditions but really enjoyed participating in this great event.

18:15 - Yared Addisu 

18:36 - Liz Ozeki FTW! 

24:02 - Rich Mendelowitz 

Paul Ryan turned in another fine 5K performance of 22:27 at the Anacostia Parkrun 5k.
The next club race is the Larry Noel 15K this Sunday night. To register go to http://www.dcroadrunners.org. After that, the National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org

Happy running!

 DCRRlogotypeRRCA member

The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.