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Track Oct 5 -2 x 20 min Tempo Intervals, 2 x 400

Fellow Endorphin Junkies –

The weather tomorrow morning will be steamy - warmer than last week at 65 degrees and a lot more humid at 95% , with some breezes at 9 MPH and only 15% chance of rain, so swampy enough that you should definitely still remember to bring fluids! Accordingly, 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 to warm up.  Workout as follows:

2 x 20:00 Tempo Runs. 3:00 recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery

• Stallions: 6:00 to 6:30 Pace, or your marathon pace for MCM runners - 4 to 5 intervals except MCM, who should do 3 or 4 at the most
• Wolf Pack: 6:30 to 7:00 Pace, or your marathon pace for MCM runners - 4 to 5 intervals except MCM, who should do 3 or 4 at the most
• Gazelles: 7:00 to 7:45 Pace, or your marathon pace for MCM runners - 3 to 4 intervals except MCM, who should do 3 at the most
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace, or your marathon pace for MCM runners - 3 to 4 intervals except MCM, who should do 3 at the most

If anyone is running a marathon or half this weekend, just do 4 x 400m in Marathon pace with 200m easy jogs in between, and longer warm up and warm down.  As MCM looms, now just 10 days away, you are nearly there and it is more important not to tire yourself or hurt yourself.  Rich will be coaching tomorrow and will provide you more specific guidance. 

Here is the Coach Rich Club News this week:

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Great work at the Chicago Marathon for this trio. Huge congrats to Katie who got a 12 minute PR!

• 3:24:20 - Shauna Waite
• 3:46:23 - Andrew Mulrean
• 5:57:41 - Katie Poore, PR

Brutal conditions at the Army Ten Miler with 100% humidity and warm temps.  Several persevered nicely.

• 1:13:58 - Carrie Dunn
• 1:16:02 - Casandra Degrauwe
• 1:22:19 - Kevin Cunningham
• 2:07:12 - Deborah Margraff

Paul Ryan his fastest 5K of the year at the Fletcher’s Parkrun, 20:53.  Just great work Paul.  So happy for this guy!!!

Christine Westcott ran a 3:22:37 at the St. George Marathon (UT).  That’s her 2^nd fastest marathon ever.  3:17 PR at Boston and now this.  Pretty outstanding year for Christine.  Way to go!!!

For those of you running the MCM, the club will be part of the Team Hope for the Warrior Tent in Charity Village.  Feel free to leave your stuff there before the race and it will be waiting for you when you get back. 

October 26 Happy Hour will be a blast as usual.  Bunion Derby Awards and we have several who won them coming from Thursday morning’s crew.  Also, the famed October racing war storytelling and of course you get to hang out with me which has unfortunately been rear these last couple months.   Club provides all the food, you all make the fun.  Please come on out and join us at Ireland’s Four Courts starting at 6:30pm.

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Coach Big Guy is headed ATX for the ACL Festival, so Coach Rich will be out there coaching in the morning!

Big Guy

Track Oct 5 - 8 x 800M @ 5K pace, 400M recovery

Fellow Endorphin Junkies -

The weather tomorrow morning will be very nice - much cooler than last week, with temps at 59 degrees but a little more humidity at 80% , with little wind at 3 MPH and almost no chance of rain, but still remember to bring fluids!

Accordingly, 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 to warm up.  The workout as follows:

8 x 800m in Interval Pace (5k pace) with 400m recovery jogs - remember to grab water every two intervals

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:30 Pace
• Coyotes/MTP Trainees: 7:30 to 9:00 Pace
  • 3:44:05 - Elizabeth Kelley.  27 minute PR and negative splits!
  • 3:44:19 - Amy Bush. PR and negative splits (I think also big PR)
  • 3:50:10 - Mary Kusler
  • 3:58:55 - Shawna Barry. PR
  • 2:18:07 - Noelle Ellerson Ng (Half)

As we quickly approach MCM, now just 2.5 weeks away, we want to sharpen up while still challenging ourselves, so let’s run these fast but smart - not too fast on the first two or three so we can stay strong or even get faster on the later intervals.  Those 400s should be slow - perhaps not Yasso slow, but give your body time to recover - remember, we are sharpening!  Since we are running 5k Pace, focus on your form so that there is less wear on the body - core still, up on toes, arms not grossing over, knees up to facilitate leg follow through.

Here is the Coach Rich Club News this week:

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Congrats to our Monday/Thursday runners for their efforts at today's Wineglass Marathon and Half Marathon runners.  Here are their results:

Good luck to everyone running ATM or Chicago this weekend.  At ATM our DCRRC Hooah tent is F6. Please go there after the race and share some good racing comradery with fellow club members. Also more food and drink there.  As I am also Captain and coach of my companies 3 competitive Army Ten Mile teams I will be running back and forth between the club tent and the General Dynamic tent C1. Come see me there if you don’t see me at the club tent

Also, our big Fall Happy Hour is on Thursday night Oct 26 at Ireland’s Four Courts.  This will be hugely fun as always with raffles and of course featuring the Bunion Derby Awards Ceremony and post MCM/Chicago/St. George/Wineglass/Allentown Marathons war story telling. Several regulars from Thursday morning getting awards so please come out.  Details and to sign up a this link

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Rich won’t be at the track this week.  I look forward to seeing you there

Coach Big Guy