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Thursday Morning Track - 2-4 x 1600, 4 x 200

Hi Everyone.  Speed workout for tomorrow morning as follows:

2-4 x 1600, 5K pace, 2 min standing rest followed by 4 x 200, 30sec rest, 3K Pace

Congrats to Paul Ryan who recorded yet another recent time best by running 20:48 at the Fletchers Parkrun.  Paul has run this race 13 times and this is his fastest.  What a great accomplishment and something we all need to keep top of mind as we move on in years.  What a great model to follow.  Congrats once again Paul.  You're incredible!

Big Guy is hosting his annual Kentucky Derby Party on Saturday May 5. All of you are invited. I guess we will have to do shots of Tequila after our Mint Julips in honor of Cinco De Mayo! Kidding aside, this is a hugely fun event where you can even see me in a derby and seersucker suit. Start time is 5PM and it runs till 7:30.  Kids welcome.  Big Guy will be sending Evite but if you plan to attend just send him an email and he will send you his address or I can send it to you.  

Same as always for tomorrow.  Please warmup in advance and we will start the workout at 6AM with the details and announcments.  It will just be me tomorrow as Big Guy is out of town.  I look forward to seeing you there.  

Rich

rich@dcroadrunners.org 

8 x 600m in 5k Pace

Fellow Endorphin Junkies 

The weather tomorrow morning will be nice and cool, with temps at 49 degrees with fairly high humidity at 83%, and a little wind at 5 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. 

April 18, 2018 - 8 x 600m at 5K (“interval”) Pace, w/alternating 200m then 400m easy jogs in between

Water breaks are important ALL year round, even when it cool 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!  

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 sill, 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 fists, imagine Pringles or an egg in your hand and you don’t want to crush them!

In Club news from Coach Rich -

The runners experienced grueling conditions in Boston, but our TMBC stalwarts overcame them to run some pretty darn good races.  Lots of BQs, PRs for Liz and CaSandra, and a Women's Master's Team 4th place (out of 47) led by Christine!  And two days earlier, Christine ran her 2nd fastest 5K ever at the BAA 5K in a time of 21:28 -  Great shakeout run Christine!  All of you are amazing.  Congratulations!

Boston Marathon

3:06:13 - Andrew Simpson, BQ

3:08:49 - Christie Wetzel, BQ

3:22:23 - Christine Westcott, BQ

3:24:20 - Liz Ozeki, BQ & PR

3:27:42 - CaSandra Degrauwe, BQ & PR

3:34:04 - Shauna Waite, BQ

4:01:00 - Catherine Burke O'Connor

4:29:22 - Katie Sprinkel

Please come to happy hour on Thursday night and bring food or a cash donation for the Capital Area Food Bank.  Doors open at 6.  Buffalo Billiards near Dupont Circle.  Lots of door prizes and giveaways.  Free drink for all the bring food or a cash donation.  

https://www.facebook.com/events/2020680834819936/ 

We can still use a few more volunteers for this Sunday's Parkways Classic Waterstop.  Signup here or just let me know you are coming and I will send you the deets. 

https://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46%7C49%7C47%7C48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html

Coach Big Guy will be at track practice tomorrow, but Coach Rich is on a business trip!