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2 x 20 minutes @10 mile pace + 2x 400m in 5k, 200m jog

Fellow Endorphin Junkies –

The weather tomorrow will be nice, cooler with Temps at 61 degrees but with very high humidity at 99%, with little wind at 6 MPH, but no chance of rain finally – I don't know about you guys and gals, but I feel like a mushroom after the last two weeks! You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

October 3, 2024 – 2 x 20:00 minutes in 10m Race Pace, with 3:00 walk back to start plus water and standing rest combo, finishing with 2 x 400m in 5k

Water breaks are important ALL year round, especially when it humiod like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

NOTE: I expect to see your heart rates in the Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace, faster on 400s

Wolf Pack: 7:00 to 7:30 Pace, faster on 400s

Gazelles: 7:30 to 8:30 Pace, faster on 400s

Coyotes/MTP Trainees: 8:30 to 10:45 Pace, faster on 400s

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs. We will finish with 2 x 400m in 5k pace, with a 200m jog in between for some speed sharpening.

Here is the Coach Big Guy Club News this week:

I got only one email this week, and I KNOW some of you are racing – please let me know your results by email –  reading the tea leaves (and Strava) is tough without a scorecard!

In the Club Janet Braunstein 5 Miler on Sunday, Dara Shulman ran a sharp 45:00, good for 15th OA Female, and Anne Coia was just behind her at 49:09, in the Top 20 OA for Females, in 19th place.

Rodrigo Vellon apparently ran a Half Iron Man Triathlon in Rock Hall, Maryland last Saturday, finishing 13th out of 157 in a time of 4:45;40 – AMAZING Work Rodrigo!

I missed some of the results two weeks ago. Our own Running Machina, Coach Eunja, made it two-thirds of the states at the North Dakota Marathon, finishing third in her age group with a time of 4:20:13 – and won a blanket! She is going for Illinois by running Chicago next week – can anything stop this Gal and her quest for marathons in all fifty??? In Fargo she was joined by Lisa Towles, running the half in 2:16:35 – also good for third place – excellent race Lisa!

Also missed was Anna, Zach and Miguel in the Susquehanna Half Marathon – Zach SMOKED it for SECOND place(!) overall in 1:13:01 (that's 5:34 per mile! for the mathematically challenged) – an 8-minute PR – we bow in your general direction Zach! Anna downplayed her result, but she freaking was first woman(!) and 9th overall person with a time of 1:24:36 – more bowing and applause!

Coach Big Guy will be at Yorktown in the morning!

5 to 10 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be changeable, with Temps at 68 degrees but with very higher humidity at 99%, with little wind at 6 MPH, but a some chance of rain, and even though it has supposed to be raining all day for the past two days you may have noticed it is off and on, and usually only for 20 or 30 minutes and very light (even misty) – we shall see! You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

September 26, 2024 - 5 to 10 x 800m in 5k with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 8 - 10 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 7 – 9 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 8 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 5 - 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are racing on Sunday, please take it easy and don't do more than 6 intervals – and most people only should do 6 to 8 – 9 or 10 only if you are deep into training for a longer race or marathon at least 4 weeks out and you are in great shape.

... and the Coach Big Guy Club Report –

If there were any amazing performances this past week, I must have missed them! Please, please, please send me your results!

The National Capitol 20 Miler is on Sunday, along with the Janet Braunstein 5 Miler – you can sign up on the Club websitre. The entire schedule of races and signups are on the club Website at dcroadrunners.org. All the series races are free to Club members, but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy Running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!