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Short Sprint Ladders in 5k Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be warm, with temps at 72 degrees with high humidity at 92%, and a little wind at 4 MPH so, dress accordingly, and as always you should still bring fluids. Good luck to those of you running the Club 4 Miler tomorrow evening – they should stay in bed Thursday and then stretch a little in the AM, stay hydrated all day, and do their best in the race.

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.

June 20, 2018 – Short Sprint Ladders – 400m/800m/1000m/800m/400m/400m Ladders at 5K ("interval") Pace (faster on the final 400), 400m jogs in between, except 200m between the two 400s

Water breaks are important ALL year round, especially when it will be warm and more humid 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 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 sharpening speed workout, and since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists, imagine Pringles or an egg in your hand and you don't want to crush them!

In Club news from Coach Rich -

No races to report, but sign up now for the July 4th Age handicapped race – it is a lot of fun! Also, if you aren't going to run that or the Club track meet, please consider volunteering!

Coach Big Guy returns from ATX and will be at track practice tomorrow!

Thursday Track - 3-4 x 1600, 2 x 400

Hi Everyone. Might be a little wet tomorrow morning but doesn't look too bad and the temps still relatively cool. The workout tomorrow is as follows:

3-4 x 1600M @ 10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace, 200M recovery

One of our go-to strength workouts with some finishing polish for that kick at the end of your next race.

In racing and other club news this week ...

Rodrigo Vellon ran another 10K over in Spain, the Carrera Nocturna de Piedrabuena. His time this week was 38:19. The race was Saturday night (Nocturna) and after Rodrigo spent the day sightseeing with visiting Kyle and his wife Diane. No wonder Kyle ditched our workout last week ;) Nice work Rodrigo.

At the Lawyers Have Heart 10K Kevin Cunningham turned in a solid 47:22 with a strong negative split. Way to go Kevin.

The Bunion Derby Kicked off with the Women's Distance Festival and the Run after the Women 5Ks. Some great results and congrats to all:

Women's Distance Festival
19:09 - Christie Wetzel FTW!!! Yay Christie!
19:29 - Liz Ozeki, 2nd OA
21:02 - Melinda Metz, 1st OA Masters
21:07 - Li Fang, 2nd OA Masters
21:50 - Chelsea Suydam

Run After the Women
18:39 - Brian Young, 3rd AG
19:19 - Chris Walsh, 3rd AG
19:42 - Will Hernandez
22:10 - Mark Bourgeois
22:53 - Gary Morgans, 2nd AG
28:33 - Keith Campbell

The DCRRC Happy Hour is tomorrow night. It will be the Snowball Series Awards and the usual fun with the club providing food. Please come out and wish all club members congrats on their achievements. The festivities begin, at 6:30pm at Arlington's Four Courts right by the Court HOuse Metro. I look forward to seeing many of you there.

The next Bunion Derby races:
Jun 20 - Hugh Jascourt 4M
Jul 04 - Age-Handicapped 4M

Register at dcroadrunners.org

Just me tomorrow as Big Guy is training in Austin, TX this week. I look forward to seeing you all at the track.

Rich