Fellow Endorphin Junkies -
The weather tomorrow morning will be glorious - much cooler than last week at 47 degrees and a lot less humid at 77%, with some breezes at 5 MPH and no chance of rain, but you should definitely 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.
For those of you running Marine Corps this weekend, run a few 800s or 2 to 3 miles today in Marathon pace, with a little very light jogging in between, and sleep in tomorrow. Good luck - you are all in some pretty amazing shape and if you run smart, we know you will triumph! If you are running the MCM, please drop me a note at bigguy@dcroadrunners.org so I can send you a little encouragement tomorrow. For the rest of us, the workout is as follows:
3 to 5 x 1600m in 10k pace - with 400m jog recovery in between
- Stallions: 6:00 to 6:30 Pace
- Wolf Pack: 6:30 to 7:00 Pace
- Gazelles: 7:00 to 7:30 Pace
- Coyotes/MTP Trainees: 7:30 to 9:00 Pace
For those of you recovering from marathons, in the last two weeks, try three 1600s, at a slightly easier pace, if more than two weeks into recovery you could do four, but only do five if you are more than three weeks recovered. for those of you running a marathon in 10 days, just do three, but make them slightly quicker than 10k Pace. If you are 17 days or more out from a future marathon, you could do four or five at the indicated pace. For everyone running these, try to build pace throughout all four laps so that your last lap is fasted, and likewise, build through the workout so that each successive is just a bit faster than the last. Practice negative splits and you will run stronger and smarter in all of your races.
Here is the Coach Rich Club News this week:
Huge congratulations to our two new Ironmen. So proud of these ladies. They really crushed at the Louisville Ironman this past Sunday. Let’s hear it for Katie Sprinkel and Kelly Orzechowski!!! Their times were 12:11:23 and 12:35:38 respctively.
For those of you running the MCM, the club will be part of the Team Hope for the Warrior Tent in Charity Village. Feel free to leave your stuff there before the race and it will be waiting for you when you get back. Good luck to you all!
October 26 Happy Hour will be a blast as usual. Bunion Derby Awards and we have several who won them coming from Thursday morning’s crew. Also, the famed October racing war storytelling and of course you get to hang out with me which has unfortunately been rear these last couple months. Club provides all the food, you all make the fun. Please come on out and join us at Ireland’s Four Courts starting at 6:30pm.
Our Turkey Trot 5M is coming up quickly on Thanksgiving Day. Would love to see you there running or volunteering. If you are in town please consider signing up. It is the clubs single biggest source of revenue each year so we would love your help one way or another. Here is a link to the race registration page.
I am still in Austin and will be back next week, Coach Rich will see you tomorrow.
Big Guy
