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Thursday Morning Track - 3-4 x 2000, 10M-10K Pace, 400 rest

Hi Everyone.  Once again only me in the morning as Big Guy is still away.  He'll be back next week.  Strength workout tomorrow as follows:

3-4 x 2000, 10M-10K Pace, 400 rest

Rest interval is the key on this one. You need to keep it a bit peppy not slow like last week on the speed workout.  Also, keep that rest interval consistent at the same pace.  Idea to to keep the HR up simulating race-like conditions.  If you are doing 4, it is an 8K or just shy of 5M workout.  Perfect timing for April or May marathoners.  Rest of you need not do more then 3 or even 2 will work.  Temperature about freezing in the morning but much lighter winds  so it should be pretty nice out there.  That said, I am looking forward to shorts and singlet weather soon!

On the racing front some really terrific performances...

Newport News One City Marathon on March 4 – Katie Poore got a 47 minute PR with her time of 5:10:20.  Way to go Katie!  We are all so proud of you 

RocknRoll Marathon

2:58:02 - Rodrigo Vellon, PR!!!

3:01:31 - Christie Wetzel, PR!!! And 3^rd OAF

RocknRoll Half Marathon

1:28:31 - Kyle Edgerton

1:52:49 - Mary Kusler

1:59:59 - Clara Lau

Ft. Hunt 10K

38:09 – Brian Young, 3^rd AG

40:09 – Andrew Simpson, 3^rd AG

42:49 – Liz Ozeki, 2^nd AG

46:39 – Paul Ryan, 1^st AG

57:03 – Eunja Rau, 1^st AG

58:57 – Anne Coia

See you all in the morning!

Rich

Thursday Morning Track - 5-8 x 1000, 400r, 5K Pace

Hi Everyone.  Big Guy is out of town so just me tomorrow.  First off, congrats again to our Thursday morning regulars on winning 2017 club awards. These were awarded at this past Sunday's annual banquet. It was so great to have so many of you there on Sunday. If you missed it, there are some great pictures on our club FB page.  So here's to you guys again: Christie - Female ROY, Christine - Female Masters ROY, Rodrigo - Male Most Improved ROY, Paul Westcott - Volunteer of the Year.  You worked hard to earn these and we are all proud of you.  

As for me, I was humbled and honored to be inducted into the club's Hall of Fame.  It continues to be a joy to lead and serve the members of our running family and our community of runners.  

On to our workout for tomorrow ... Designed for speed we have 5-8 x 1000m, 400 rest and at 5K pace.  Keep the rest comfortable but consistent.  Temps right about freezing or just above so dress appropriately. 

If you are running the Rock n Roll Marathon or Half on Saturday best of luck to you.  Make sure you should stay in bed tomorrow morning!

For the rest of you, the usual 6AM start at the Yorktown High School Track.  I look forward to seeing you there. 

Rich