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Workout on the Track; Board Meeting 5/14

Club Members and Guests:

1. Wednesday Night Track: As far as I know, the track is open for us tomorrow night. (This is based on the Washington-Lee schedule; County still has not sent me a schedule, despite requests to do so.)

The workout will be repeat 600s with a 400M jog rest. Due to length of the recovery, these can be done at 5K pace or even a bit faster. Do 8 repeats, and then break after 4 with a 600M jog. As usual, you should do a thorough warm up and cool down before and after this workout.

2. Marathon Training Program: Registration is starting. There will be a page on the website for this. In the meantime, if you are interested in registering, please contact Kerry O'Brien at raptorkerry@yahoo.com for more details. And watch for more details on this blog in a day or two.

3. Lawyers Have Heart: This major 10K event takes place on June 9, 2007, at 8:00 on the Georgetown Waterfront. we've been offered a deal: If 10 Club members volunteer to staff the on-course timing operation, we will be given 10 free entries! If you can help, please let us know -- buddy up with a friend who would like to run for free! Reply to president@dcroadrunners.org

4. May Board Meeting: The DCRRC Board meeting will take place at 7:00 pm on Monday, May 14, at the Silver Diner in Clarendon.

All for now. Watch for more updates very shortly.

Ed

Wednesday Night on the TRAIL.

Club Members and Guests --

Sorry for the late notice, but still have not received a May calendar from Arlington County.

However, the Washington-Lee schedule shows boys' soccer matches tonight, thus closing the track to us.

We will do a trail workout, therefore. At the suggestion of Max Reid, this will be a closely-timed "cadence" workout, with the suggestion that you count your cadence (leg turnover) during each two-minute speed interval. There will be a 1-minute rest interval between each of these.

In order to keep the group a bit more together, and to facilitate any questions that might arise, we will do this as an "out-and-back" workout along the Custis Trail. We will warm up to Milepost 1.0, and then run down to Milepost 0.0, turn around, and back up again. Two round trips should do it -- meaning most of you will cover a bit over 3 miles "at speed." This will also give you a chance to check differences in your cadence on downhill and uphill portions.

We will meet at the usual time, around 7:00 pm, at the south entrance to the stadium, and proceed out to the trail around 7:10. Workout should be complete by 8:00.

I will attempt to organize like-pace groups so that one person can keep track of the time while others in the group focus on counting their strides.

See you tonight.

Ed