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2 x 15:00 Tempo Runs

Fellow Endorphin Junkies -

The weather tomorrow morning will be even more Swampy, with temps at 75 degrees and higher humidity at 91%, with little wind at 2 MPH, so “Real Feel” of 81 degrees, so dress accordingly, and 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.     

September 6th, 2018 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with walk back to start plus water and 2:30 minute standing rest

Water breaks are important ALL year round, especially when it hot 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!  

Stallions: 6:15 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace  

Coyotes/MTP Trainees: 8:00 to 10:45 Pace

This week’s workout is a solid base workout, and since we are going long on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start, get some water, and then we will start the second 15 minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Here is the Coach Rich Club News this week:

A couple of real nice race results this week.  Paul Ryan ran a real strong 6:06 mile at the PVTC track meet. He again wins his age group. One more meet on the agenda for Paul this weekend.  Good luck Paul!

Christine Westcott scored a big PR at the Great American 5K in Fairfax.  Christine ran 20:45 for an 18 second PR.  This was good for 3rd OAF and a very happy Christine.  We are all really happy to see that high mileage and those diligent tempo and speed sessions paying off.  Huge congrats to Christine!!!

The DCRRC picnic is coming up on Saturday evening September 22.  This is one of our signature events with completely catered food and the final Bunion Derby race of the season, the annual XC race.  All are held at the Landon School in Bethesda.  This is a family friendly event with kids most welcome.  In fact there are several nice and short kids races.  All that said no one has to run.  You can also just come and enjoy the picnic.  It is really a great time.  We ask all to register so we get a count for food.  Go to dcroadrunners.org.  

The National Capital 20/5M races are another September classic on the club calendar.  Great training run for your Fall marathon.  Registration also on the club website. 

Coach Big Guy will be there at track practice tomorrow, but Coach Rich will not make it.

6 to 8 x 800m in 5k Pace, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be pretty Swampy, with warmer temps at 77 degrees and higher humidity at 80%, and a little wind at 3 MPH (so “Real Feel” 81 degrees) with little chance of rain, so dress 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.     

August 30, 2018 - 6 to 8 x 800m at 5K (“Interval”) Pace, w/ 400m easy jogs in between

Water breaks are important ALL year round, especially when it hot and humid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow at least after every two intervals!

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: 5:30 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 tough workout, particularly with this weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge.  Try to remember that we want to get stronger and faster at the end of the workout, so don’t push too hard on the first two intervals – save that push for the last two that you run.

  

In club news from Coach Rich

Emily Riley ran 50:00 at the South Lakes 10K.  This was a PR with a 3rd place AG finish.  Way to go Emily!

This Sunday night is the clubs Larry Noel 15K up in Greenbelt, MD.  Saturday Sep 22 is the final Bunion Derby race and the Club Picnic.  The race is a 3M XC race and all held at Landon School in Bethesda.  Club happy hour this month is at Ireland's Four Courts on Thursday night Sep 27.  All the details for these are on the club website at dcroadrunners.org.  

Coach Big Guy is back from New Orleans and the LOCKN Festival and will join Coach Rich at track practice tomorrow!