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12 to 20 x 400m in 10k pace, 100m 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 in the morning, with temps in the lower-50s, but 90% humidity with a little bit of wind – perhaps Fall has arrived! 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! There is a wide range of intervals tomorrow – 12 to 20. Most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM.

September 28, 2023 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 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 –

Greetings Thursday morning track fans. A few nice results from this past weekend's racing ...

Victoria Anderson competed in both the Olympic and Sprint Triathlons at the Giant Acorn events. In the Olympic race she was 3rd OAF in a total time of 2:45:11. In the Sprint race she was 2nd Masters Female in a total time of 1:30:02. Way to go Victoria!

Peter Castelino ran the Berlin Marathon in a time of 4:56:57. This despite being sick with the flu. Way to hang tough Peter!

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 to https://www.alexandriaturkeytrot.com/.

Please let me know if you are running at Chicago or ATM; rich@dcroadrunners.org. Thanks.

Happy running!

Coach Big Guy returns from Nash Vegas and will see you at Yorktown Track at 6 AM after warmup tomorrow!

3-6 x 1600, 400 rest at 10K pace

Hi Everyone. Big Guy is away again this week so just me tomorrow morning. The workout is 3-6 x 1600, 400 rest at 10K pace. Perfect timing for those targeting an October or beyond marathon or the Army Ten Miler.

We will start promptly at 6:00AM at the Yorktown HS Track on Greenbrier St.

A couple of nice performances at this past weekend's DC Half Marathon. 1:16:39 for Rodrigo Vellon and 1:35:06 for Kate Scott. Congrats to both of you!!!

As a reminder, please feel free to let me know you are racing and which race or send me your results after you race. Just send to me via email at rich@dcroadrunners.org

The National Capital 20M and Janet Braunstein 5M are the next club races this Sunday Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/ We could really use a bunch more volunteers! Please consider signing up to volunteer right now.

Happy running!
Rich