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Track Sep 7 - 8x600, alternating 200 & 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be nicer than last week, with temps at 60 degrees! and 93% humidity, with almost no wind at 2 MPH and very little chance of rain, so dress accordingly and as always you should definitely 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.  Tomorrow’s workout is as follows:

8 x 600m in Interval (5k Pace) with an alternating 200 and 400m recovery jogs - remember to grab water each time an interval  ends at the start point

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace 
• Gazelles: 6:45 to 7:15 Pace    
• Coyotes/MTP Trainees: 7:15 to 9:00 Pace

This is a speed workout, and a tough one as it is equivalent to running a 5k race or more.  As always, you should focus on your form, tomorrow specifically focusing on a good 5 to 10% lean from the ankles (not the waist!), careful not to over-stride - as speed power comes from increasing our cadence and pushing off stronger from the track.  Don’t go out too fast, as you will definitely feel these after 3 or 4! 

Here is the Coach Rich Club News this week:

Congrats to Mary Kusler a real strong 5K of 22:44 last week.  She was 2^nd OAF and 1^st Master. Needless to say, we know where she is get that speed from …  She followed that race tune-up with an easy 9M run home.  Great speed check for Mary as she puts the finishing touches on her Wine Glass Marathon Training so the 9M cool down make sense to you all.  Great work Mary

Reminder to all for the September Club Happy Hour.  It is coming up on Thursday Sep 20 and is at Ireland’s Four Courts.  Here is a link to all the event deets:  . I look forward to seeing many of you there. – Rich

Rich won’t be at the track tomorrow.  I will see you there.

Coach Big Guy

Track Aug 31 - 20 minute temp interval, 2x400

Fellow Endorphin Junkies - The weather tomorrow morning will be nice, with temps at 67 degrees but a lot of humidity at 93%, with little wind at 3 MPH and very little chance of rain, so dress accordingly and as always you should still bring fluids.    The workout tomorrow is as follows:

20 Minute Tempo run, 3 minutes rest after walking back to the start line, get some water, then 2 x 400m in Interval Pace (5k) with 200m jog recovery in between.  Pace for the tempo interval should be between your 10k and 10m race pace, then shift to 5k Pace for the 400s as indicated below:

• Stallions: 5:45 to 6:15 Pace  
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:15 Pace     
• Coyotes/MTP Trainees: 7:15 to 8:30 Pace

For the Tempo interval, most of us will be about 2 to 3 mile total distance, since I expect the fastest Stallions to run about 6:45+ per mile pace and some of the Coyotes at 8:30 to 9:30 pace.  The Tempo run is building your base, helping improve your long run pace, doing it by giving you some extended distance at faster paces then you would run long runs on a typical day.  Try to make a game of this by going just a tiny bit faster each lap. The two 400m speed “chasers” will help sharpen you, and should be quicker than usual since you will be warmed-up.  

This week’s club news from Coach Rich as follows:

Some nice performances at the Annapolis 10M this past Sunday:

1:07:04 - Andrew Simpson

1:14:59 - Christine Westcott, PR and 2nd 45-49

1:21:15 - Mary Kusler

1:24:48 - Graham Magill

1:27:22 - Elizabeth Kelley

1:28:54 - Noelle Ellerson Ng

Reminder again that DC Road Runners Club Memberships expire on August 31 (TOMORROW) for many of you.  If you have already renewed, thank you.  If not, please help us out by doing this before TOMORROW.  http://www.dcroadrunners.org/about-us/membership-information.html.  We truly appreciate all of your memberships and more importantly your continued support to the club.  Thank you!

Questions for me to bigguy@dcroadrunners.org  or to Coach Rich at rich@dcroadrunners.org  

I’ll see you all at the track tomorrow but Coach Rich will not be there.

Big Guy