3-5 x 1600, 400 rest

Greetings Thursday Morning Track Fans. Big Guy is out town this week drinking wine in Sonoma County. I will be there to kick things off.

The workout this week is 3-5 x 1600, 400 rest. This is a strength workout. Important is keeping that rest interval consistent at your target rest interval pace.

As always, the workout will start at 6:00AM on the track at Yorktown HS. Please arrive early to be warmed up before then.

Reminder that the track will be closed Mid June through the End of July for resurfacing. Thursday morning workouts will continue but over at Washington-Liberty HS.

At the races this week Paul Ryan has returned from his most of the way around the world cruise and got his land legs going again with a 24:10 at the Annacostia Parkrun 5K. Paul will be focusing on racing the mile on the track this summer so building that strength and endurance through these 5Ks. Well done Paul.

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

We are making a plea to any and all volunteers for the June 4 WDF/RAW. As of now we have 6 volunteers. Yours truly is one of them and Paul Ryan is the Race Director. We really need help as it takes between 12-15 volunteers to put on this race. By all means run the race if that is your plan but if you aren't racing please consider helping or finding others to help. Thank you.

Happy running!


Upcoming Events

DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 10th, 2023, @10:00am
Book Club
Sun, Dec 17th, 2023, @4:00pm
DCRRC Predictions & Resolutions 5K
Mon, Jan 1st, 2024, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 6th, 2024, @7:30am
Sat, Jan 13th, 2024, @9:00am
DCRRC Langley 8K
Sat, Feb 10th, 2024, @10:00am
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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.