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2 to 4 x 2000m in 10k/10m Pace

Fellow Endorphin Junkies-

The weather tomorrow morning will be amazing for the summer, with low temps at 67 degrees and low humidity at 64%, and a nice breeze – LOVELY! - so dress accordingly, and as always you should still bring fluids.  The number of intervals this week is variable - if you are running the Bluemont 5k tonight, or are just starting at the track, you want to run fewer intervals.

 

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 Greenbrier streets.

 

July 19th, 2018 - 2 to 4 x 2000m in 10k to 10m pace with 400m easy jogs in between

 

Water breaks are important ALL year round, even when it nice 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, but if your rates are higher, you need to slow down!

 

Stallions: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:45 Pace

Gazelles: 7:30 to 8:15 Pace

Coyotes/MTP Trainees: 8:00 to 10:30 Pace

This week’s workout is a recovery/strengthening workout, as the long interval means it will also build endurance. Most of us will run 3 repeats, while Bluemont runners and new track recruits should probably stick to 2 repeats (or three max for the Stallions who ran Bluemont). Stallions and some Wolfies can do 4 repeats, while some Coyotes and Newbie’s should stick to 2 repeats.

 

Here is the Coach Rich Club News this week:

Great news from Thursday morning regular Brian Young:  Brian and wife Liz welcomed Peter Reese Young into the family this week!  Their 2nd child and Brian looked pretty relaxed holding his new son in the hospital.  Wonder if the impact's Brian making tomorrow's workout?  Hehehe ...  Kidding aside, huge congrats Brian!

 

It was a beautiful night for a summer race for our Bastille Day 4M last Saturday night.  The French sure had a good weekend, as did several of our TMBC faithful:

 

24:39 - Rodrigo Vellon, 1st AG

24:44 - Kyle Edgerton, 1st AG

25:45 - Christie Wetzel, 1st OAF

26:15 - Liz Ozeki, 2nd OAF

30:09 - Paul Ryan, 1st AG

42:00 - Katie Mulrean

48:27 - Deborah Margraff, 1st Race Walker

 

Next race is the Club Mile Championship this Saturday night – details are on the Club website!

 

Coach Big Guy and Coach Rich will be there at track practice tomorrow.

Thursday Morning Track - 12-20 x 400, 10K pace, 100 rest

Hi Everyone.  Big Guy will be back tomorrow and I will see you there as well.  Gonna be an ok morning with with both dew point and humidity low for this time of year.  The workout is strength based around 400s.  Specifically, 12-20 x 400, 10K pace, 100 rest.  If you are running Saturday nights race you don't want to do this workout.  Talk to me in the morning and we will devise another plan for you.  

As always, workout will start at 6AM.  Please be warmed up and ready to go before 6.  

We had a good showing by our Thursday morning faithful at the July 4 Age-Handicapped 4M.  Some nice performances as always especially since it was a true sweatfest.  Ridiculously high dew point and humidity so more power to all of you that ran well.  Personally, I called it a day during my warmup.