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Track Sep 28 - 2x15 minute temp intervals, 2x400

 Fellow Endorphin Junkies –

The weather tomorrow morning will be warmer than last week, with temps at 71 degrees but less humidity at 75% , with breezy wind at 9 MPH and little 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.  Workout for this week as follows:

2 x 15:00 at Tempo Pace (Between 10k and 10m pace) with 2:30 recovery, plus 2 x 400m in 5k pace to finish - remember to grab water between tempos and before 400s interval (walk pack to start after 15 m intervals).  If you are running Wineglass, or any other marathon this weekend, run 4 x 400m in Marathon pace with easy 200m jogs between with slightly longer warm ups and downs - you are ready!

• Stallions: 6:15 to 6:45 Pace, 30 seconds faster per mile for 400s
• Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster per mile for 400s
• Gazelles: 7:30 to 8:00 Pace, 30 seconds faster per mile for 400s
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 30 seconds faster per mile for 400s

This is an endurance workout, but given your high level of fitness, it should serve as a reminder of how strong you are - compare your Tempo runs from earlier this spring! The 400s will sharpen you and remember to focus on form to run more efficiently and effectively.  Take it easy on the first interval, and try to get a bit further on the second, before the fast finish 400s.

At the Clarendon Day 5K/10K Double, Kevin Cunningham took 3^rd in the 50-59 AG with a cumulative time of 1:11:13.  5K in 22:02 and the 10K in 49:11. At our club’s National Capital 20M Keith Campbell turned a 3:29:41 and Clara Lau a 3:33:36.  Both are readying for the upcoming Marine Corps Marathon.  Congrats to all 3 of you!

Coach Big Guy will be in Austin this week, but Coach Rich will be there to take care of you all!

Big Guy 

Track Sep 21 - 4x5min @5K pace

Fellow Endorphin Junkies -

The weather tomorrow morning will be about the same as last week, with temps at 67 degrees and 89% humidity, with little wind at 4 MPH and very little chance of rain, so dress accordingly and as always you should definitely 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 this week is as follows:

4 x 5:00 in Interval (5k Pace) with 5 recovery time - walk back to the start point, grab some water, and let the lactic pool until the next 5 Minute Interval

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace  
• Gazelles: 6:45 to 7:15 Pace     
• Coyotes/MTP Trainees: 7:15 to 9:00 Pace 

This is a speed workout, and a tough one as it is equivalent to running a 5k race or more for everyone except slow poke Coach Big Guy.  As an added "benefit," the 5 minute rest periods will make certain lactic acid pools in your legs, and when you start the next interval you will actually have to push past the lactic threshold - very good practice for endurance runners!  As always, when running 5k pace you should focus on your form, up on toes, core still, using your arms to lift your knees for more complete leg follow-through, careful not to over-stride - as speed power comes from increasing our cadence and pushing off stronger from the track.  Don’t go out too fast, as you will definitely feel these in 3rd and 4th 5:00 period!  

Club News this week from Coach Rich:

Andrew Simpson traveled to Norway for a vacation trip and ran his first ever international race the Oslo Half Marathon in a time of 1:27:34. Andrew suggested an American Flag on the back of our next round of singlets J

Paul Ryan ran 21:11 at the Fletcher’s Parkrun 5K this past weekend.  This was Paul’s fastest 5K time of the year. 

Our DC Road Runners Club Happy Hour is tomorrow night at Ireland’s Four Courts at Courthouse in Arlington.  It starts a 6:30 PM and I look forward to seeing many of you there to catch up.

Still time to register and run our National Capital 20 and 5M races this weekend.  Details on the website

See you in the morning,

Big Guy