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6 x 800m in 10k Pace, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be excellent, particularly if you like chilly weather like the Coach, with temps in the mid 30s and lower humidity at 80%, with some wind at 7 MPH and as usual, fair air quality, and no chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

November 16th, 2023 - 6 x 800m in 10k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is a speed/endurance workout designed to begin to build both strength and stamina for your winter races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.

In the Coach Rich news ...

Greetings Thursday morning faithful. The Fall cavalcade of marathons continues ...

At the Richmond Marathon big congrats to David and Chris!
3:13::34 - David Meeks, 1st 60-64, BQ
3:22:26 - Chris Walsh, Big PR

At Richmond in the Half, congrats to Nate and Miguel!
1:39:49 - Nate Rathjen
2:19:40 - Miguel Cuya

Paul Ryan continues to take down 5Ks with a time of 25:12 at the Fletches Parkrun 5K. Way to go Paul.

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/. It's pretty easy to both volunteer – the day before or even the morning of the race - and still run the race – a very worthy Double!

Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown in the AM!

10 to 12 x 400m in 10k pace, 400m jogs

Fellow Endorphin Junkies -

Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be nice on Thursday morning, with temps in the lower-50s, and 85% humidity with a little bit of wind – a little warmer than last week but still quite nice! Even though the conditions are pretty good, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! Sorry for the way early email, but he Big Guy is headed to Mexico to speak on Artificial Intelligence law and will be traveling all day Wednesday, so Coach Jill will be covering this Thursday's practice.

November 9, 2023 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 11 to 12 Intervals

Gazelles: 7:15 to 8:00 Pace, 11 to 12 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 to 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Hi Everyone. Reminder for the DCRR club happy hour Thursday night at Arlington's Four Courts. It starts at 5:30. Finger foods provided. Bunion Derby Awards will be handed out and it will generally be a good time. I look forward to seeing many of you there.

At the races this past weekend.

Tatyana Steis was the 1st OAF at the Backyard Burn 10M trail race at Riverbend on Saturday. Hubby Dexter was 2nd in his AG and to make a total family affair, their son Roman is going to the State Championship XC meet for Yorktown HS on Saturday. Huge congrats to all the Steis'!

Huge congrats to all our NYC Marathon runners. Here's the rundown ...

3:10:43 - Kevin Finnerty
3:52:08 - Kimberley Sweeney
4:54:11 - Peter Castelino
5:22:36 - Shawna Barry

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/. 
Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!

Rich

Coach Big Guy will be in Cancun but Coach Jill will see you at Yorktown Track at 6 AM after warmup tomorrow!