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800m Intervals in 10k Pace

Fellow Endorphin Junkies -

The weather tomorrow morning will be Swampy, with temps at 72 degrees with sky high humidity at 99%, and a little wind at 5 MPH (so “Real Feel” 77 degrees) with the evening thunderstorms almost certainly gone, so a lot better than last week but as always, dress accordingly, and as always you should still bring fluids.  The Hugh Jascourt 4 Miler is tomorrow night, so some of you will be opting to run it, which would be a good workout as an alternative.     

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.   

June 21, 2018 - 6 to 8 x 800m at 10K (“Interval”) Pace, w/200m easy jogs in between 

Water breaks are important ALL year round, particularly when it very Swampy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval that ends at our usual start point

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: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:00 Pace

Gazelles: 7:00 to 7:45 Pace  

Coyotes/MTP Trainees: 7:45 to 10:30 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.

Club news from Coach Rich ...

Our next race, the Hugh Jascourt 4 Miler, is tomorrow night Thursday night, June 21 at 7 PM at Fletchers, O&B on the C&O Towpath.  Next race thereafter is the always fun Club July 4^th Age-Handicapped 4 Miler at Carderock, again on the C&O Towpath.

Coach Big Guy is back from Austin and Coach Rich will also be there at track practice tomorrow!

Thursday Morning Track - 12-18 x 400, 100 rest

Hi Everyone.  Big Guy is back in Austin this week so just me tomorrow.  One of our staple strength workouts for tomorrow: 12-18 x 400, 100 rest.  Will meet as always right at 6AM to give final instructions for the workout and announcments.  Please be warmed up before then.  Workout to follow announcements

If you are new to the club and need would like a singlet, please email Deborah with your size and she will bring it for you tomorrow at the track.  Some nice results from this past weekend's races.  Congrats to all:

Kevin Cunningham ran a solid 46:19 at the Lawyers Have Heart 10K.

Women’s Distance Festival 5K

19:47 - Liz Ozeki, 3^rd OA

20:06 - Arielle Weiner, 1^st 20-24

21:04 - Christine Westcott, 1^st 45-49 & a PR!

23:26 - Elizabeth Kelley

26:15 - Virginia Reynolds

27:34 - Eunja Rau

30:33 - Katie Mulrean

35:52 - Deborah Margraff, 3^rd 60-64

Run After the Women 5K

18:52 - Andrew Van Hoof, 1^st 20-24

19:11 - Kyle Edgerton, 3^rd 35-39

24:18 - Andrew Mulrean

30:02 - Keith Campbell

Volunteer help needed for the Hugh Jascourt 4M on Thursday night June 21.  Race Director is our very own Eric Waskowicz and right now I am the sole volunteer signed up to help.  Please consider helping out.  Here is the link to all the race info and to sign up to help:  https://www.dcroadrunners.org/sign-up/jascourt

I'll see you all in the morning

----

Rich

rich@dcroadrunners.org