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Thursday Track - 6-8 x 800, 400 rest

Hi Everyone. I hope all had a great Easter or Passover weekend if you so celebrated. Both Big Guy and I are out of town this week. Sorry we will miss out on all the fun. Mary will be handling the announcements and workout plan.

Workout is 6-8 by 800 at 5K pace with 400 rest. The intent is for it to be a speed workout. Get a good rest on that slower 400 but keep it a consistent rest from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

A quiet weekend on the racing front with only one person reporting results:

Congrats to Paul Ryan for winning his AG and running a strong season opening 5K of 22:08 at the PVTC Easter race on the Bluemont course.

Thanks to all who volunteering at this weekend Parkway Classic races. I look forward to seeing you at our Belle Haven waterstop. To all of you running, best of luck and needless to say we will be yelling for you as you come by.

Rich

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

Fellow Endorphin Junkies

The weather tomorrow morning will be warmer, with temps at 53 degrees, little wind at 4 MPH and high humidity at 86%, but it looks as if we will be done before any rain, so you will want to dress accordingly, and as always you should bring plenty of fluids.

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.

April 28, 2019 – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/water in between

Water breaks are important ALL year round, particularly when it will be 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 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 warmth and humidity is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. 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!  Remember once you get back to the start, you want to stand still and let the lactic pool in your leg - part of this workout is pushing through the lactic build up!

In Coach Rich Club news –

A busy weekend at the races for our crew with just some fantastic results ...

Huge congrats to Christine Westcott. She ran the BAA 5K on Saturday in 19:41 for over a minute PR and 2nd 45-49. Then on Monday, she ran the BAA Boston Marathon on Monday in 2:58:48 - A four-minute PR, 3rd 45-49 overall, and first female finisher from the DMV. Additionally, the DCRRC Women's Masters Team anchored by Christine and Melinda Metz was 2nd. This is likely the best DCRRC placement for a racing team ever! Words cannot describe the magnitude of Christine's accomplishment. As you all witnessed, her dedication to her training was unparalleled. Just a huge congrats to Christine. I know we are all very proud of her!

Also, a big shout out to the rest of our Boston crew. It was a warm and windy day. Lot's of great performances, and congrats to all of you:

BAA Boston Marathon
2:58:48 - Christine Westcott, 3rd 45-49
2:58:57 - Rodrigo Vellon Garcia
3:10:33 - Liz Ozeki
3:13:48 - Christie Wetzel
3:17:35 - CaSandra DeGrauwe, PR
3:24:22 - Melinda Metz
3:30:53 - Shauna Waite
3:55:18 - Steven Peterson
4:10:24 - Yuko Takakusaki

Ukrop's Monument Avenue 10K (Richmond)
38:09 - Ze Dagher, 3rd AG, 1:11 PR!!!
41:28 - Kyle Edgerton
46:58 - Mark Bourgeois, 1:47 PR!!!

Crystal City 5K
25:06 - Judah Dal Cais - pushing his daughter in the stroller!
25:06 - Shawna Barry

I'm still in search of volunteers for our DCRRC Waterstop at the Parkway Classic on Sunday, April 28. If you can help please sign up at:

Coach Big Guy is back and together with Coach Rich will be at track practice tomorrow!