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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

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