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Thursday Track - 6-8 x 800, 400 rest

Hi Everyone. Big Guy is on travel this week and I can't make it tomorrow morning due to an early morning appointment. Mary Kusler has the gavel and will get things going. Please be nice to her :)

Speed workout on the docket for this week. 6-8 x 800 at 5K pace with a 400 rest. Temperature will be right at 70' which is not bad given what we had but it will be extremely humid (94%). Make sure to bring fluids and drink them as you need along the way.

As always, be warmed up in advance fo the 6:00AM start

Only a couple race results I know of from this past week...

At Riley's Rumble HM up in Montgomery County Li Fang won the Masters Women's competition with a time of 1:36:28. This an incredibly hilly and difficult course so Li's time is really impressive. Hai Nguyen was there, as is his norm, and turned in a solid effort with a time of 1:51:58. Congrats to both of you!

At the PVTC track meet Paul Ryan won his AG in the mile with a time of 6:30. He was also 2nd in his AG in the 3000 with a time of 13:22. Paul is still feeling rusty from his long vacation cruising the northern seas of Scandinavia. I am certain he will be back chasing the 6 minute mark again in very short order. Still very nice work for Paul.

The next club race is the Steve Thompson 8K next Tuesday, Aug 6 followed by the Paul Thurston 4.5M on Aug 20. No updates on the club picnic and Cross Country race yet. I will let you know the minute there is any news. Go to http://dcroadrunners.org to register and for most up-to-date info.

Rich

3 to 5 x 1600m in 10k pace w/400m jog

Fellow Endorphin Junkies -

The weather tomorrow morning will be much nicer than last week, with temps at 65 degrees but still relatively high humidity at 85%, with little wind at 4 MPH, but as always you should still 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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

July 25, 2019 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 5 x 1600m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 - 5 x 1600m Intervals

Gazelles: 7:15 to 8:00 Pace, 4 x 1600 m Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 - 4 x 1600m

This week Coach Ed makes it easy for me with his excellent email to the Wednesday group, so I will quote him with only a couple of changes: "Conditions will be as good as summer in DC gets for our workout tomorrow [morning], July [25]. [Nevertheless], this is not "optimum" weather, and heat precautions are still in order, particularly plenty of fluids and pace adjustment."
"The posted workout is 1600M repeats at 10K pace (McMillan "cruise intervals") with a 400M-recovery jog. Recommended number of repeats is [3] to 5. The goal of this workout is volume, not speed. Those running early fall marathons should definitely aim for [4 or] 5 repeats. The way to get there is to control your pace, factoring in that while conditions are comparatively excellent for summer, it is still on the warm side. With a combined index of 140, that means an adjustment of about 2 percent over optimum pace."
"Example: Runner A, in near-optimum conditions (40 degrees), ran 51:45 for 10K. Her goal is to run 50:00. McMillan Calculator recommends a pace range of 8:03-8:16 for 10K-paced "cruise intervals." She should run this workout at the high end of this range, especially at the start, and expect the workout to feel difficult.
Many say that by training in our native heat and humidity, we get in better shape and will naturally get faster when cooler temperatures arrive. That is true, but only to a point: the critical factor is to train in this weather with the proper adjustments of pace and distance, and incorporating sufficient rest, so that when September hits, you are fresh and not exhausted from over-exertion through the summer. This includes the "relatively" good nights like we will have this week. So, aim for volume, not speed, within the pace guidelines set out above, and this will be a truly productive workout."

Here is the Coach Rich Club News this week:

Bluemont 5K had to be run on an alternative route do to the storms washing away parts of our regular course. Many runners seemed to like the route. They also got a big break as storms rolled in just before the start and cooled the temps off about 20' for this race. Here is how the TMBC crew faired:

18:01 – Rodrigo Vellon, 1st AG
18:42 – Kyle Edgerton, 1st AG
18:54 – Liz Ozeki, 1st OAF and a PR*, *sadly not a certified course L
19:44 – Christie Wetzel, 2nd OAF
21:31 – Chelsea Suydam, 3rd AG, PR but same * as for Liz, sadly
22:43 – Gary Morgans, 1st AG
23:32 – Paul Ryan, 2nd AG
28:28 – Elizabeth Humphrey, 2nd AG
29:17 – Jill Brasky, 3rd AG

The next club race is the Steve Thompson 8K on Aug 6 followed by the Paul Thurston 4.5M on Aug 20. The club picnic and Cross Country race has not been scheduled yet. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy and Coach Rich should be there in the morning, as Big Guy postponed his ATX trip till next week!