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6 to 8 x 800m at Yorktown HS

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 51 degrees with high humidity at 93%, and a little wind at  6 MPH (so “Real Feel” 48 degrees) with the overnight rains almost certainly gone, so a lot better than last week but as always, 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.     

February 15, 2018 - 6 to 8 x 800m at 5K (“interval”) Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!

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, or a 5k plus another 1000, 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 other club news from Coach Rich ...

Lots of the Thursday faithful at the Langley 8K this past Saturday.  This is course is also known as "Holy Hills Batman!”.  Tough course for sure and some usual nice performances by all:

Please consider running the Club Challenge 10M on Feb 25.  We have 117 club members signed up so far.  We want to have 125 finishers this year so we still need bunches more.  Here is the link for all the deets and to register

DCRRC Annual Meeting & Banquet is Sunday night March 4.  We have several Thursday morning regulars receiving awards that night plus a great guest speaker.  Please consider attending.  Here is the link to all the deets and to register.  

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

Thursday Morning Track Workout is a go today but MOVED Washington - Lee HS Track

We look forward to seeing you there for the usual 6AM start