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Track Oct 18 - 3-5 x 1600, 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be glorious - much cooler than last week at 47 degrees and a lot less humid at 77%, with some breezes at 5 MPH and no chance of rain, but you should definitely still remember to bring fluids!

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up. 

For those of you running Marine Corps this weekend, run a few 800s or 2 to 3 miles today in Marathon pace, with a little very light jogging in between, and sleep in tomorrow.  Good luck - you are all in some pretty amazing shape and if you run smart, we know you will triumph!  If you are running the MCM, please drop me a note at bigguy@dcroadrunners.org so I can send you a little encouragement tomorrow.  For the rest of us, the workout is as follows:

3 to 5 x 1600m in 10k pace - with 400m jog recovery in between

• Stallions: 6:00 to 6:30 Pace
• Wolf Pack: 6:30 to 7:00 Pace
• Gazelles: 7:00 to 7:30 Pace
• Coyotes/MTP Trainees: 7:30 to 9:00 Pace

For those of you recovering from marathons, in the last two weeks, try three 1600s, at a slightly easier pace, if more than two weeks into recovery you could do four, but only do five if you are more than three weeks recovered.  for those of you running a marathon in 10 days, just do three, but make them slightly quicker than 10k Pace.  If you are 17 days or more out from a future marathon, you could do four or five at the indicated pace.  For everyone running these, try to build pace throughout all four laps so that your last lap is fasted, and likewise, build through the workout so that each successive is just a bit faster than the last.  Practice negative splits and you will run stronger and smarter in all of your races.

Here is the Coach Rich Club News this week:

I am still in Austin and will be back next week, Coach Rich will see you tomorrow. 

Big Guy

Track Oct 5 -2 x 20 min Tempo Intervals, 2 x 400

Fellow Endorphin Junkies –

The weather tomorrow morning will be steamy - warmer than last week at 65 degrees and a lot more humid at 95% , with some breezes at 9 MPH and only 15% chance of rain, so swampy enough that you should definitely still remember to bring fluids! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up.  Workout as follows:

2 x 20:00 Tempo Runs. 3:00 recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery

• Stallions: 6:00 to 6:30 Pace, or your marathon pace for MCM runners - 4 to 5 intervals except MCM, who should do 3 or 4 at the most
• Wolf Pack: 6:30 to 7:00 Pace, or your marathon pace for MCM runners - 4 to 5 intervals except MCM, who should do 3 or 4 at the most
• Gazelles: 7:00 to 7:45 Pace, or your marathon pace for MCM runners - 3 to 4 intervals except MCM, who should do 3 at the most
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace, or your marathon pace for MCM runners - 3 to 4 intervals except MCM, who should do 3 at the most

If anyone is running a marathon or half this weekend, just do 4 x 400m in Marathon pace with 200m easy jogs in between, and longer warm up and warm down.  As MCM looms, now just 10 days away, you are nearly there and it is more important not to tire yourself or hurt yourself.  Rich will be coaching tomorrow and will provide you more specific guidance. 

Here is the Coach Rich Club News this week:

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Great work at the Chicago Marathon for this trio. Huge congrats to Katie who got a 12 minute PR!

• 3:24:20 - Shauna Waite
• 3:46:23 - Andrew Mulrean
• 5:57:41 - Katie Poore, PR

Brutal conditions at the Army Ten Miler with 100% humidity and warm temps.  Several persevered nicely.

• 1:13:58 - Carrie Dunn
• 1:16:02 - Casandra Degrauwe
• 1:22:19 - Kevin Cunningham
• 2:07:12 - Deborah Margraff

Paul Ryan his fastest 5K of the year at the Fletcher’s Parkrun, 20:53.  Just great work Paul.  So happy for this guy!!!

Christine Westcott ran a 3:22:37 at the St. George Marathon (UT).  That’s her 2^nd fastest marathon ever.  3:17 PR at Boston and now this.  Pretty outstanding year for Christine.  Way to go!!!

For those of you running the MCM, the club will be part of the Team Hope for the Warrior Tent in Charity Village.  Feel free to leave your stuff there before the race and it will be waiting for you when you get back. 

October 26 Happy Hour will be a blast as usual.  Bunion Derby Awards and we have several who won them coming from Thursday morning’s crew.  Also, the famed October racing war storytelling and of course you get to hang out with me which has unfortunately been rear these last couple months.   Club provides all the food, you all make the fun.  Please come on out and join us at Ireland’s Four Courts starting at 6:30pm.

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Coach Big Guy is headed ATX for the ACL Festival, so Coach Rich will be out there coaching in the morning!

Big Guy