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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

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