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Track Aug 24 - Sprint Ladders

Fellow Endorphin Junkies - The weather tomorrow morning will be very nice, with temps at 66 degrees and some humidity at 74%, with some wind at 5 MPH and very little chance of rain, so dress accordingly and as always you should still bring fluids.    Tomorrow’s workout is as follows:

Sprint Ladders in various paces:  800m (5k Pace, 400m jog recovery), 400m (5k Pace, 200m jog recovery), 200m (5k Pace, 30 seconds standing recovery with water break), 1000m (10k Pace, walk to start, grab water, 3 to 4 minutes full recovery), then repeat full set.  Stallions and stout Wolfies should consider a third set.  Pacing as follows:

• Stallions: 5:45 to 6:30 Pace (lower range 5k, higher range 10k)
• Wolf Pack: 6:15 to 7:00 Pace (lower range 5k, higher range 10k) 
• Gazelles: 6:45 to 7:30 Pace (lower range 5k, higher range 10k)    
• Coyotes/MTP Trainees: 7:15 to 9:30 Pace (lower range 5k, higher range 10k)

This is a speed workout, which should help you improve your shorter race times this summer in preparation for the fall marathon season.  Focus on your form, up on your toes, knees lifting, arms in sync and at our sides (not crossing over or held up as little chicken wings) while we stay relaxed.  

Great news to report this week.  At last week’s track workout Paul Ryan succeeded in his quest to break 5:55 in the mile.  With the pacing help of Kyle and Rodrigo, he turned in mile time of 5:54.  Paul is 66 years old so when you place that time on the age-graded charts an eye-popping 4:29 appears.  Just amazing.  Great work and congrats to Paul!

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

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

I’m back from Austin and will see you at the track tomorrow.  Rich will be there as well. 

Big Guy

Track etiquette reminder

Hi Everyone.  Just a quick reminder on track etiquette.  First off, the track is a shared resource by all in the community so most importantly we need to respect the right of everyone to use it equally.  Last week we had a couple incidents that annoyed local resident users of the track.  One amongst us even fessed up to it.  We cannot let this happen. We will review our rules for our workouts before we start this Thursday but for the warmup please be mindful when warming up in the clockwise direction.  Run single or at most double file to the far left.  Do not string out across the entire track.  If you see oncoming runners in the outside lane, take note soon as you can and give them the right of way.  Also, say good morning and in general, be a good neighbor.  As a running club that promotes running in our communities we need to be the example of good track manners. 

Feel free to comment by clicking on this article to the right of this message.  Make sure you are logged in to comment and then be able to see comments of others.  You will see our regular workout summary message tomorrow and I look forward seeing you all on Thursday.  Thanks in advance on all this.  

Rich