DC Road Runners - Enter your slogan here

4 x 5:00 in 5k pace, with 5:00 rest in between

Fellow Endorphin Junkies –

The weather tomorrow morning will be even more challenging than last week, warmer at 78 degrees and still quite humid at 85% (thus "Real Feel" over 80 degrees), with some wind at 4 MPH. With this humidity and heat, hydration is key – do it at every 5:00 rest interval!

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 by 5:40 to warm up. The workout is as follows:

July 18, 2019 - – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/rest & water in between

Water breaks are important ALL year-round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week's workout is a strong speed workout, and with the heat and humidity is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. At the end of each 5:00 session, we will walk back to the start, hydrate, let the lactic pool, then push past that lactic threshold each interval. I picked this over the July 3rd workout that we were going to do because of the challenging weather. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 5:00 each!

In club news from Coach Rich ...

We had a busy week of club racing with the Track Meet on Saturday, Bastille Day 4M on Sunday and the Bluemont 5K tonight.

At the DCRRC annual track meet, DC saw their first ever sub-4 minute mile with Willy Fink screaming home on the last lap and posting a time of 3:58.84. It was so exciting and the meet was just fantastic overall. Several of the Thursday regulars participated with some nice results. Congrats to all who raced:

4:57 - Rodrigo Vellon
5:16 - Ze Dagher
5:21 - Kyle Edgerton
5:30 - Christie Wetzel
5:36 - Liz Ozeki
5:41 - Will Hernandez

At Sunday night's steamy Bastille Day 4M:
25:46 - Liz Ozeki, 1st OAF (raced to a 5:55 mile Friday night & 5:36 mile Saturday night!)
26:49 - Andrew Simpson, 3rd AG
28:01 - Kyle Edgerton, 3rd AG
28:17 - Chelsea Suydam, 2nd AG
29:30 - Kenneth Riley, 3rd AG
30:19 - Gary Morgans, 1st AG
30:46 - Paul Ryan, 2nd AG
30:48 - Mikala Whitaker, 2nd AG
35:11 - Emily Riley
40:42 - Elizabeth Humphrey

Bluemont results will come next week.

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 will see you in the Morning!

8 to 10 x 500m in 5k pace, 300m jog

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warmer at 74 degrees and quite humid at 85%, with some wind at 4 MPH and some chance of rain at 25 to 30%. With this humidity and heat, hydration is key – do it at least twice, and preferably after every 2nd interval!

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 by 5:40 to warm up. The workout is as follows:

July 11, 2019 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout tailored for the summer race schedule and guaranteed to build both strength and stamina. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free. I second Coach Rich's invitation to the Club track championship – it should be amazing to see a sub 4:00 mile!

In club news from Coach Rich ...

Chris Walsh ran a solid 41:31 for 10K at the ever-famous Peachtree Road Race in Atlanta on July 4. Coach Big Guy's PR in the 10k was run on this course in 1981, and he can confirm it is a hilly, challenging course – great job Chris!

Tatyana Steis ran a strong 20:39 at the Red White and Blue 5K at Rehoboth Beach on the 4th. She was 1st OA Masters Female and got to share the podium with Mike Wardian the 1st OA Masters Male

Age-Handicapped 4M
25:31 - Brian Young
26:11 - Liz Ozeki, 1st OAF
26:26 - Andrew Simpson
27:10 - Arielle Weiner
27:40 - Bonnie Harvey
28:35 - Chelsea Suydam
29:29 - Mark Bourgeois
30:03 - Kevin Cunningham
30:28 - Gary Morgans
30:53 - Kenneth Riley
36:04 - Emily Riley
37:55 - Jill Brasky
41:05 - Keith Campbell

Congrats to all who raced!

In other club news, everyone should come out to this Saturday's track meet. You should run and watch. We will have several world-class races in the 800, Mile and 3000m Steeplechase. You will likely see the first sub-4-minute mile ever run in DC.

Sunday night is the annual Bastille Day 4M at Fletchers Boathouse starting at 7 PM and next Wednesday is the Bluemont 5K also starting at 7 PM.

For details on all of these and to register, go to dcroadrunners.org.

Coach Big Guy and Coach Rich will see you in the Morning!