In week one, we listened to Club President Ed Grant talk about the many valuable resources offered by the DCRRC. Then we ran 3 miles (10-Mile Group) or 2 miles (10K Group).
In week two, we listened to premier runner and running store owner Andre Williams of Gotta Run discuss shoes and equipment and touch on hydration (bring a half-liter bottle of water with you when you run in the hot humid summer!) and then we ran 4 miles (10-Mile Group) or 2 1/2 miles (10K Group). (Left: Club President Ed Grant (in red with white cap) prepares to address the athletes in Week 1.)
In week three, on July 26 we’ll meet for the last time at Gotta Run (until the end of the Program, when we'll return there the last two weeks) and assemble for the last time at 8 am. Premier runner Chris Graf, who ran a 47:19 Cherry Blossom 10-Miler in 2001, will give a talk on active local stretching/injury prevention, and then we’ll run up to five miles (10-Mile Group) or up to 2.8 miles (10K Group).
After that, in week four we’ll change location and time. (Right: Gotta Run owner Andre Williams (in white tank top) addresses the athletes in Week 2.)Meanwhile, Alternative Track Workouts!
They start Tuesday night, July 22, at at Yorktown High School in Arlington at 7:15 pm. After a warmup, the first workout consists of 8X200 at 10K race pace, with a 200M recovery jog. I hope many Program members take advantage of this great resource created by volunteer coaches Rachel, Lauren and Katie, in conjunction with club track workout director and Club President Ed Grant.
(Left: Ashley and Peter at the club's Wednesday night track workout.) Anyone is also welcome to the club’s regularly scheduled Wednesday night Track Workouts, once they resume in August. Jennifer and Ashley did the club’s Wednesday night track workout last week at Washington & Lee High School in Arlington, doing 8X400 at an even 2:00 for each lap (an 8:03 pace), except the last one which was run in 1:35 (a 6:22 pace). The recovery jog was 200M between each lap and there was a water break midway through.
There is no Wednesday night Track Workout this week or next due to club races. The club’s one-mile and 3K championship races are being held next Wednesday, July 30, at 6:30 pm at Wakefield High School in Arlington. Everyone is welcome to participate, there are many heats in order to accommodate everyone. After that, the Club’s Wednesday night track workout will resume on August 6 with 4X1600.
Everyone in the training Program is running really well as we work to get ready for Army, the Lower Potomac River Inaugural 10-Miler, the Rediscovery 10K, or just to get into shape. There are still slots available in both the 10-Mile and the 10K Programs. Tell your friends. See you Saturday at 8 am at Gotta Run!
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