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Thursday Morning Track - 5-8 x 1000, 5K pace, 400 rest

Happy 4th to all!  Great to see many of you a this morning's Sweatfest 4M aka the DCRRC Age-Handicapped 4M.  Those may not be the worst conditions we ever run in but they were pretty bad.  In any event, I know many who were not there and some of you crazies that were are looking forward to solid workout on the track tomorrow.  I will be there to keep the show going while poor Big Guy is dealing with hopefully much cooler temps in the San Francisco Bay Area.  The workout will be 5-8 x 1000, 5K pace, 400 rest.  So this is a speed workout and the conditions will be a little better than this morning but not a huge amount.  Please bring cold water or sports drink and remember to stop and drink every couple reps.  

This mornings results are done manually so we won't see them for a couple days.  The only other racing I know of was Christie and Rodrigo in a triathlon over in Spain.  I don't have any details but saw some nice pictures.  They should be back today and at the track tomorrow so we can get an update from them in the morning.  

As always, please be warmed up and ready to start the workout at 6AM.  Look forward to seeing you there.  

Rich

rich@dcroadrunners.org

10 x 500m in 5k Pace, 300m Jog Recovery

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 72 degrees and quite humid at 95%, with some wind at 5 MPH and only 10% chance of rain.  With this humidity and heat, hydration is key – do it after every 2^nd interval!  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 by 5:40 to warm up.  The workout is as follows:

10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 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 is another speed workout tailored for the summer race schedule, and guaranteed to build both strength and stamina.  These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.

Coach Rich’s Club News:

Huge PR by Christine Westcott at the BAA 10K.  Her time of 42:04 was over a 4 minute PR.  She finished 3rd 45-49 in a very competitive and large field up in Boston. Huge PR gets HUGE congrats.  Way to go Christine!

Lots of great performances at last week's Hugh Jascourt 4M.  Congrats to all:

25:09 - Kyle Edgerton, 3rd AG

26:34 - Liz Ozeki, 1st OAF

29:31 - Paul Ryan, 1st AG

31:27 - Andrew Mulrean

35:23 - Eunja Rau, 1st AG

35:30 - Clara Lau

36:36 - Virginia Reynolds

39:33 - Keith Campbell

40:20 - Katie Mulrean

48:17 - Deborah Margraff

Come on out to the Age-Handicapped 4M on July 4 – it’s always fun, and interesting to see how people shake out and finish with their handicaps.  I will not be at the track tomorrow but will be there July 5 for all that want to workout.  We will do 5-8 x 1000 at 5K pace, 400 rest jog.

Coach Big Guy will see you in the Morning!