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

Hi Everyone. Both Big Guy and I will be away for tomorrow's workout. Paul Westcott will handle the workout in our absence. Thank you Paul.

Tomorrow's workout is 5 x 1000 at 5K pace with a 400 rest. Make the rest interval pretty easy but keep it consistent from rep to rep. If you are doing MCM this is a fine workout. If you are going to Richmond or beyond I suggest you can still do as many as 8 x 1000.

As always, the workout will start promptly at 6AM on the track at Yorktown High School. It's gonna be cool with temps in the mid 40s. It will be bone dry but a bit windy so dress accordingly.
DC Road Runners Club October Happy Hour is set for the 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.

Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.

For sure I will be back next week but Paul will take good care of everyone tomorrow. Have a great workout. .

Rich

Thursday Morning Track - 2 x 20 min tempo intervals

Hi Everyone. With any luck this will be the last Thursday of summer this year. Gonna be real warm and sticky so make sure and bring water, Gatorade or whatever you beverage of choice is. Workout is 2 x 20min tempo intervals with a 3-minute rest between them. This is a great workout for those running the MCM or any of the later Fall Marathons.

As always we will start the workout at 6AM sharp so please get there in advance to be warmed up.

Some fabulous race results from this past weekend at multiple races ...

Huge congrats to Andrew Simpson who posted a 2:57:51 at the St. George Marathon in Utah. This was a PR and of course a BQ. Andrew has been chasing that sub-3 for a while now and was just ecstatic.

Another HUGE PR for Christine Westcott at the BAA HM in Boston. Her time of 1:31:59 gave her the BAA Distance Medley Championship for the 45-49 AG. This combined the BAA 5K, 10K and HM. Congrats once again to Christine!

PRs for everyone our crew that ran in Chicago. Another HUGE CONGRATS to all of you ...

2:54:44 - Rodrigo Vellon
3:00:45 - Christie Wetzel
3:20:24 - CaSandra DeGrauwe
3:21:47 - Carrie Dunn

At the Army Ten Miler we had to endure pretty tough warm and humid conditions. That said our DCRRC All Comers Team with Liz on it took 2nd place and the Masters Mixed Team I ran on took 3rd place (no help from me) ...

1:07:30 - Liz Ozeki
1:12:22 - Arielle Weiner
1:19:06 - Kevin Cunningham
1:24:20 - Rich Mendelowitz
1:44:03 - Clara Lau

DC Road Runners Club October Happy Hour is set for the 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.

It will be just me at in the morning as Big Guy is on travel this week and next. Look forward to seeing you there.

Rich