Club Members and Guests:
Apologies for not writing the last couple of weeks, but between vacation, a surfeit of DCRRC events, and buying a home, things have been busy. We have a full schedule of events for the late summer and fall, so let's get right to it.
1. Track Workouts: With the start of school, and continued construction at Yorktown High, demand for the Washington-Lee facility is at a peak. We can expect to be exempted from the track at least help the time between now and November.
Rather than move the workouts, we will schedule trail workouts designed to meet the same objectives that we would on the track. Please watch this space for updates. For the last two weeks of August, we will be on the trail. On days when we are excluded from the track, please meet at the stadium entrance on Washington Boulevard. Also, note specific time we will be departing for the trail -- this will move back as sunset gets earlier.
Workouts for August are as follows:
August 23: Leave for the trail at 7:15. (Warm up beforehand). 5 repeats of "4 minutes on/4 minutes off". The "4 minutes on" segments should be run at 5K pace, and the "off" segments at a slow jog. Be sure to turn back and head for home after the third "on" repeat.
August 30: Leave for trail at 7:00. 5 repeats of 5 minutes on/1 minute off. "On" pace is slower than 8/23 -- should be "tempo pace," your pace for 10 miles or a half-marathon. Factor in the hills -- this is an exercise in perceived effort.
Further updates will be on the track page, and in the Blog.
2. Greenbelt 15K (September 3): Volunteers still needed for this event. Contact Ben Richter at larrynoel15k@verizon.net Thanks!
3. National Capital 20-Miler (September 24): Lots of volunteers are needed for this event, and for the packet pick-up the day previous at Gotta Run in Pentagon Row. Please contact the club president if you can assist with this! (More to come on this signature event on the Club's race calendar).
4. September Boadr Meeting: Monday, September 11 at 7:00 pm. Location will be announced here closer to the date.
I'll keep this post short -- the "uploading" feature has already eaten one draft of this -- but watch this space for further developments and announcements.
Thanks, and enjoy your runs,
Ed
