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20 Minute Tempo Run + 2 x 400m in 5k Pace

Fellow Endorphin Junkies 

The weather tomorrow morning will be pretty warm, with temps at 73 degrees with high humidity at 88% and a little wind at 5 MPH, so a bit steamy and 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. 

    

August 9, 2018 – 20 Minute run at Tempo Pace (somewhere between 10k and 10m pace), 3 to 5 minute recover, w/water, then 2 x 400m at 5k pace w/200m jog 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: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:30 Pace

Gazelles: 7:30 to 8:15 Pace  

Coyotes/MTP Trainees: 8:15 to 10:30 Pace

This week’s workout is a good base workout – with some sharpening intervals at the end, and we will have challenging weather.  Don’t be afraid to start at 10 mile pace and after a couple of laps ratchet it up to where you are “Comfortably Hard” – say 15 to 25 seconds SLOWER than 10k pace. Try to focus on very smooth, relaxed running at a good pace.  Once you get the Tempo run done, walk to the start, drink some water, let your heart rate get back to near normal and start your 2 x 400m sharpening intervals – about 3 to 5 minutes after you finish the Tempo run – don’t be afraid to let the Lactic Acid pool in your legs, in fact, part of this exercise is meant to help you get used to pushing past the lactic threshold later in the race, with a finishing burst of speed such as these 400s. 

  

In Club news from Coach Rich -

WO&D 10K - Really hot night

38:31 - Rodrigo Vellon, 1st 20-29, PR

40:48 - Christie Wetzel, 2nd OAF

Steve Thompson 8K - Ridiculously hot and steamy night

31:37 - Rodrigo Vellon, 1st 25-29, PR

32:17 - Kyle Edgerton, 3rd 35-39

33:09 - Chris Walsh, 2nd 25-29

33:26 - Christie Wetzel, 1st OAF

37:18 - Liz Ozeki, 2nd 30-34

38:35 - Paul Ryan, 1st 65-69

42:12 - Andrew Mulrean

Next race in the Bunion Derby Series is the Paul Thurston 4.5M round Burke Lake on Tuesday August 21.

Coach Big Guy will be at track practice tomorrow with Coach Rich!

Thursday Morning Track - 3-4 x 1600, 10K pace, 2 x 400, 5K pace

Hi Everyone.  Well, the dog days of summer are here.  Going to be pretty steamy tomorrow morning so please come hydrated and bring plenty of cold stuff to drink.  Workout as follows: Thursday Morning Track - 3-4 x 1600, 10K pace, 400 rest followed by 2 x 400, 5K pace, 200 rest.  Those 400s will work your finishing kick and I am sure feel very special tomorrow morning!

Usual 6AM sharp start and it will just be me tomorrow.  Big Guy is out of town and will be back next week.

Huge congrats to Neeraj and wife Rachana on the birth of their first child, a beautiful girl Ariya.

MCRRC's Riley's Rumble Half Marathon was this past weekend.  A really challenging and hilly race! Some nice races from a few in our crew and also some great pictures of them.  Congrats guys

• 1:42:27 - Jen Edmond
• 1:49:42 - Kevin Cunningham
• 2:00:45 - Hai Nguyen

Next Bunion Derby race is this coming Tuesday with the Steve Thompson 8K round Lake Accotink.

See you all in the morning.

Rich