DC Road Runners - Enter your slogan here

8 to 10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be about as good as it ever gets for August, cooler, with temps in the MID 60s, LOWer humidity at 81%, with some wind, so FABULOUS summer weather. Despite the nice conditions, you should still bring water for hydration after at least every other interval after you finish the 300m jog rest interval.

August 3, 2023 – 8 to 10 x 500m in 5k pace, with 300m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 9 – 10 Intervals
• Gazelles: 7:00 to 7:45 Pace, 9 – 10 Intervals
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 8 – 9 Intervals

This is another speed workout guaranteed to build both strength and stamina for your summer & fall races! Tomorrow, I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In club news from Coach Rich ...

Greetings Thursday morning track fans. Some nice results from last week and weekend's racing.

Bluemont 5K - congrats to all of you guys!
-----------------
19:13 - Anna Staats, 1st OAF
19:15 - Jack Phillips, 1st 20-24
20:38 - Brian Young, 1st 45-49
21:06 - Elise Mullenniex, 2nd OAF
24:44 - Paul Ryan, 1st 70+
25:14 - Yuko Takakusaki, 2nd 55-59
27:19 - Bonnie Harvey, 1st 30-34
31:03 - Anne Coia
33:49 - Eunja Rau

The Tracksmith Twilight 5K on the track at Cardoza HS was this past Friday night. After an hour delay due to Thunder. Lightning and Rain we had a trio of racers turn in some nice results on a really steamy night! Well done gang!
17:09 - Rodrigo Vellon
20:02 - Christie Wetzel
20:11 - Chris Walsh

Mike Cannon ran the Explore the Shore 5K in Colonial Beach, VA. His fine time of 24:56 was good for 1st 65-69. Way to go Mike!

The next club race is the Steve Thompson 8K Sunday August 6 at 7:00AM. To sign up to run or volunteer go to www.dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown in the AM!

Missing Coach Rich News this week (7/27)

 

In Coach Rich Club News –

 

Greetings Thursday morning track fans.  Let's hear it for Eunja Rau getting her 27th state at the San Francisco Marathon this past weekend! Her time was 4:32:00.  Way to go Eunja!  23 to go.  You should be able to polish that off in less than 2 years.

 

Raul Ryan ran a fine time of 6:49 for the mile at the Howard County Striders summer track meet.  Fastest 70+ runner on the track!  Paul is gunning to run faster track miles as the summer heats up.  Way to go Paul.  

 

The next club race after tonight's Bluemont 5K is the Steve Thompson 8K Sunday August 6 at 7:00AM.  To sign up to run or volunteer go to http://www.dcroadrunners.org.

 

Paul Ryan is the race director for a Family Night at the Track and Meet of Miles this Sunday July 30, 5pm at WL.  Events include 400m for 4 and under with parents, 800m for 8 and under, and mile heats for: racewalkers, 14 and under, HS, Open and Masters.  See PVTC.org or contact Paul Ryan (paulryan73@gmail.com) for details.

 

Happy running

 

Rich

 

Coach Big Guy will be at Yorktown tomorrow morning!