Club Members and Guests:
First, my profuse apologies for this page not having updated for the past three weeks. Family concerns and obligations have been a distraction. Thanks to all who have pitched in to support all of our races and other events during this period.
A few key items:
1. 10-Mile Training Program: The 10-Mile training program, which is geared to the Army 10-mile but suitable for those running any fall race in the 15K to Half Marathon range, starts at 8:00 am Saturday morning, July 14, 2007, meeting at the Lincoln Memorial. See details under the Programs button to your left. Registration is on-site on Saturday morning, so please come out and join us -- the program is definitely wide open for registrants!
2. Bastille Day 4-Miler: Saturday night, July 14th, at Fletcher's Cove. Course will be on the Capital Crescent Trail, starting at Mile 8. Registration at Fletcher's. Race time: 7:00 pm. Predicted race time temp of 85 degrees.
3. Steve Thompson/Fort Hunt 10K: This race replaces the Belle Haven 8K on our calendar. It will be run at Fort Hunt Park at 7:00 pm on Thursday July 19th. Course is five 2-kilometer loops of the park -- excellent conditions to judge your pace and to keep yourself well-hydrated in what looks to be another hot and humid evening. Directions to race can be found in this posting from our March race at Fort Hunt. http://www.dcroadrunners.org/2007/fthunt10k.asp
4. Club Track Races July 25, 2007: Race calendar will be updated shortly. Due to Washington-Lee construction and the resulting lane limitations, the races are at Wakefield High School , 4901 So. Chesterfield Road, Arlington 22206 Google Map Here:
http://www.google.com/maps?f=q&hl=en&q=4901+S+Chesterfield+Rd,+Arlington,+VA+22206&ie=UTF8&z=15&om=1
The races will start at 6:30, and will include gender- and age-based events (depending on size of entry) for the 1-mile run, and performance-seeded heats for the 3000M run.
5. July Track Workouts:
July 11th: Due to heat (93 predicted), we will do sets of 300M repeats with 100M walking interval. Very slow jog also okay. Maximum repeats is 16, but 12 is recommended. Should take a full 2-minute break (or 400M jog) after each fourth repeat -- sets of 4, then break. Hydrate during each of these longer breaks. Pace for 300M repeats is 5K.
July 18th: Long term forecast is for similar conditions. We will do 400M repeats with a 100M jog rest. Again, sets of 4 with a water/jog break of 2-3 minutes. Pace should be about 10K, maybe a bit faster.
July 25th: Track Races at Wakefield High School. No workout at Washington-Lee.
More information to come.
Ed
