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Track Sep 14 - 3-5 x 1600, 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be warmer than last week, with temps at 67 degrees and 87% humidity, with little wind at 4 MPH and increasing to 25% chance of rain towards 7 AM – it appears the rain will start as we finish practice – so let’s start on time, 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 tomorrow as follows:

3 -5 x 1600m in Cruise Interval (10k) Pace with 400m slow recovery jogs - remember to grab water each interval

• Stallions: 6:00 to 6:30 Pace, 4 to 5 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 4 to 5 Intervals 
• Gazelles: 7:00 to 7:30 Pace, 4 Intervals    
• Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 3 to 4 Intervals

This is an endurance workout, and almost equivalent to running a 10k race for those going 5 miles, so pace yourself and allow yourself to recover on the 400s.  Take it easy on the first mile, as you will definitely feel lactic burn after 3 or 4! 

Here is the Coach Rich's News this week:

Some terrific performances at last Sunday's Erie Marathon and Via Marathon from our Monday/Thursday morning crew regulars:

Erie

3:26:00 - Carrier Dunn, PR BQ

3:28:07 - Casandra DeGrauwe Williamson, PR BQ

4:06:37 - Hai Nguyen

Via

3:03:10 - Rodrigo Vellon, PR BQ

3:04:46 - Christie Wetzel, 2nd OAF, BQ

3:14:23 - Kyle Edgerton

Congrats to all of you!

Also want to remind everyone of the Club Happy Hour, next Thursday September 21st at 6:30 to 8:30 PM – fun, fellowship, free food, and prizes for members, and packet pick up for the National Capital 5 & 20 Miles – the race itself will be run at 7 AM on Sunday September 24th at 7 AM at Carderock, details on the Club website.

I’ll see you all in the morning

Big Guy

Track Sep 7 - 8x600, alternating 200 & 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be nicer than last week, with temps at 60 degrees! and 93% humidity, with almost no wind at 2 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.  Tomorrow’s workout is as follows:

8 x 600m in Interval (5k Pace) with an alternating 200 and 400m recovery jogs - remember to grab water each time an interval  ends at the start point

• 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.  As always, you should focus on your form, tomorrow specifically focusing on a good 5 to 10% lean from the ankles (not the waist!), 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 after 3 or 4! 

Here is the Coach Rich Club News this week:

Congrats to Mary Kusler a real strong 5K of 22:44 last week.  She was 2^nd OAF and 1^st Master. Needless to say, we know where she is get that speed from …  She followed that race tune-up with an easy 9M run home.  Great speed check for Mary as she puts the finishing touches on her Wine Glass Marathon Training so the 9M cool down make sense to you all.  Great work Mary

Reminder to all for the September Club Happy Hour.  It is coming up on Thursday Sep 20 and is at Ireland’s Four Courts.  Here is a link to all the event deets:  . I look forward to seeing many of you there. – Rich

Rich won’t be at the track tomorrow.  I will see you there.

Coach Big Guy