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Thursday Morning Track - Ladder up/down

Hi Everyone.  We are going to have some great weather conditions for tomorrow morning's workout.  Nice and cool and real dry with the dew point below 60 for the first time all summer.  Workout is a ladder up then down as follows:

800, 1200, 1600, 1600, 1200, 800 - 10K pace on the way up and 5K pace on the way down. 400 rest between all.  

As always, we will start promptly at 6 so be warmed up before then. 

Several of our Thrusday faithful ran last night's Paul Thurston 4.5M around Burke Lake. They avoided the rain and storms during the race but there was no avoiding the mud! Nice performances as always:

• 28:18 - Rodrigo Vellon, 2nd OA, 1st AG
• 29:18 - Kyle Edgerton, 2nd AG
• 32:07 - Christie Wetzel, 2nd OAF, 1st AG
• 32:18 - Chris Walsh, 2nd AG
• 33:13 - Jen Edmond, 2nd AG
• 38:33 - Andrew Mulrean

The final Bunion Derby race is set for Saturday evening Sep 22 at Landon School.  It is the 3M XC race and of course the Club Picnic.  I hope many of you can attend the picnic as it is one of the clubs premier events each year and so much fun.  For details and to register, go to dcroadrunners.org.  

It will just be me tomorrow as Big Guy is in New Orleans on a teaching gig.  I look forward to seeing you there.  

Rich

12 to 20 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies:

The weather tomorrow will be hot & humid with Temps at 74 degrees and higher humidity at 84%, with little wind at 2 MPH and only 5% chance of rain, so remember to bring fluids because you need them in this swelter! 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 to warm up. Workout as follows:

August 16^th, 2018: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 6:00 to 6:30 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:15 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:30 Pace

Stallions and Wolfies should be in for 16 to 20, with Gazelles 14 to 18, and Coyotes & MTP runners in for 12 to 16 repeats.

The 400m workout should be quite familiar, as we do this one several times each cycle, and it is a good one.  These 400s build both speed & endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few.  A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first.  As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees. 

Here is the Coach Rich Club News this week:

Just a couple results to report this week:

Steelman Sprint & Olympic Triathlon at Lake Nockamixon-2018

2:34:17 - Rodrigo Vellon, 2nd AG

2:42:26 - Christie Wetzel, 1st AG

Paul Ryan ran the 1500m at MD Senior Olympics:  He was 2nd in his AG with a strong 5:38.  This equates to a 6:05 mile and was Paul's best track performance so far this season.  Real nice splits:  1:27, 1:30, 1:33, 1:08 (final 300m).  Way to go Paul!

Next Bunion Derby race is the Paul Thurston 4.5M round Burke Lake on August 21.  Details and to register go to the club website: dcroadrunners.org

Both Coach Big Guy is in LA hanging with aging rock stars none of you youngsters know, but Coach Rich will be out there tomorrow!