DC Road Runners - Enter your slogan here

1200s & 400s x Three

Fellow Endorphin Junkies 

The weather tomorrow morning will be cooler, with temps at 59 degrees, but with high humidity at 83%, and a little wind at 6 MPH so, dress accordingly, and as always you should still bring 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. 

May 10, 2018 – Three x 1200m/400m sets with the 1200m at 10k Pace (“Cruise Interval” Pace), followed by a 400m at 5K (“Interval”) Pace, 400m easy jog after each Interval

Water breaks are important ALL year round, especially even when it will be cooler 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!  

5k pace at the quicker end of these ranges/10k pace at the higher end

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:50 Pace

Gazelles: 6:50 to 7:30 Pace  

Coyotes/MTP Trainees: 7:30 to 10:30 Pace

This week’s workout is a new one, courtesy of Coach Rich. He texted it to me and then said, think about it, you’ll understand. I think what he is trying to do here is build strength and endurance through the 1200, and then speed through the 400s – it trains you to run faster at the end of a cycle, pushing you towards negative splits – at least I think it does! ;-) We will have to ask him tomorrow!

In Club news from Coach Rich -

After 45 years working in government and industry Paul Ryan is retiring this week.  He'll be providing donuts and juice after our workout to celebrate!  CONGRATULATIONS Paul!!!

Huge congrats to Jen Edmond who ran a PR of 1:12:39 at the Broad Street 10M in Philly this past weekend.  

Also, congrats to Rodrigo Vellon for yet another BQ and a 2nd place finish at this past weekend's Potomac River Run Marathon.  His time was and impressive 3:04:42 and what became a real warm morning for the last couple of miles

This Saturday May 12 is the Teens Run DC Mentoring Matters 5K.  As I have said many times before this is for a great cause helping youth in underserved areas of DC through running.  Please consider running this flat and very fast 5K race but even if you don't want to run it, consider signing up to make the donation to this great organization.  Here is the link: https://www.dcroadrunners.org/sign-up/teensrundc

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

Sprint Ladder 400/600/800/1200/800/600/400m

Fellow Endorphin Junkies 

The weather tomorrow morning will be much warmer, with temps at 66 degrees with fairly high humidity at 67%, and a little wind at 6 MPH so, dress accordingly, and especially tomorrow you should  bring 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. 

May 3, 2018 – 400/600/800/1200/800/600/400m Ladders at 5K (“interval”) Pace, 200m after the 400m Interval to start and then 400m easy jogs in between everything else, except a final 200m jog after the last 600m Interval

Water breaks are important ALL year round, especially when it will be quite warm like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!  Drink water after each of the longer intervals tomorrow at a minimum!  

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: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:45 Pace

Gazelles: 6:55 to 7:15 Pace  

Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week’s workout is a tough speed workout - essentially running a 5k, so it will be a challenge, and luckily we have decent weather.  Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core still, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or "chicken wings."  Also, no tight fists, imagine Pringles or an egg in your hand and you don’t want to crush them!

In Club news from Coach Rich -

As seems to be the norm, some nice racing performances from this past weekend

Two cheers to Liz Ozeki!  Liz completed the Boston to Big Sur competition with a a fabulous 3:32:52 at Big Sur this past Sunday.  Big Sur is a beautiful but hilly (understatement) course.  Of course, Liz PRed at Boston less than 2 weeks ago with a 3:24 - Just a fabulous accomplishment.  Congrats Liz!!!

Mary Kusler ran a 1:52:44 at the National Women's Half Marathon

Pike's Peek 10K - A great MRRC race you should all try one day if you have not already.  Hai was only a tiny bit off his PR but of course ran 20M the day before so just a fabulous effort:

40:59 - Hai Nguyen

46:16 - Rich Mendelowitz 

59:02 - Anne Coia

Happy Hour May 24 at Ireland's Four Courts will feature Snowball Series winners and volunteers.  Some of our very own so come out and support them and join in on the fun: Liz, Christie, Clara, Eunja, Christine, Rodrigo, Andrew and Paul Ryan

And an Invite from Coach & Mrs. Big Guy

Please come to Coach & Mrs. Big Guy’s Annual Kentucky Derby party – Lots of TMBC runners make it every year, and everyone seems to have a great time - please send an email to the Big Guy at bigguy@dcroadrunners.org and he will send you an invitation with the details!

Coach Big Guy will be at track practice tomorrow, but Coach Rich will not be able to make it!