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MOVE to W&L - 12 x 400m in 10k, 100m jogs

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS ON THE YORKTOWN TRACK, WE ARE AGAIN MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be dicey, with a very real chance of rain showers in the forecast, possibly with fog and high humidity, with chances of rain increasing towards the end of the workout at 7 AM. Since we are moving to W&L, give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the chilly weather and rain, make sure you bring some fluids though – hydration is key year-round.

February 3, 2021 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

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 10 repeats. Recently Jill, Keith and I decided to actually run these the way they are supposed to be run, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized! Running this workout where you actually jog the 100m at a consistent pace will definitely lead to much better fitness – so slow down 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 –

Hello Thursday Morning Track Practice Krewe! Just one race to report on this week and it was our ageless wonder, Paul Ryan. He ran the 3000m at the PVTC Indoor Track Meet at Thomas Jefferson Middle School this past weekend. He wanted to run a bit faster but turned in a nice time of 13:11, and needless to say, he was 1st runner over 70. Well done, Paul!

The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning.

Happy running!

Coach Big Guy and Coach Rich will see you at W&L TRACK – NOT YORKTOWN – at 6 AM after warmup tomorrow!

BACK TO YORKTOWN - 4 to 5 x 1200m in 10k, 400m jogs

Fellow Endorphin Junkies

GOOD NEWS – WE ARE BACK TO YORKTOWN TRACK TOMORROW MORNING!!! BAD NEWS - Tomorrow morning's weather will be perhaps the coldest of the year, with temps at 16 degrees, but low humidity and almost no wind. Give yourself some time to "WARM UP" around 5:40 AM for a 6 AM sharp start. GOOD NEWS – Tomorrow's workout is in 10k pace over longer intervals, sparing us some wear and tear, since extreme cold – like extreme heat – WILL impact your pacing and ability to stretch – about 10% on times and give yourself a little extra time to warm your muscles and prepare for the interval speed work.

January 27, 2022 - 4 to 5 x 1200m at 10K ("Cruise Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is frigid like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

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

Stallions: 5:30 to 6:30 Pace, 5 x 1200m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1200m Intervals

Gazelles: 7:00 to 8:00 Pace, 4 to 5 x 1200m Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 4 x 1200m Intervals

This week's workout is a welcome endurance workout after two weeks at 5k pace. Don't let the drop in pace draw your focus away from your form, so keep your eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. These intervals will be harder due to the extreme cold, so take it easy on the first one and on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the final 1200m interval, perhaps in 8k pace.

In club news from Coach Rich ...

Greetings Thursday Morning Faithful. A couple of nice Parkrun 5K performances this past weekend. Congrats to Liz Ozeki at the College Park race in a time of 20:33. She sure is coming back strong! Paul Ryan took on the Anacostia race as a tempo run and turned in a fine 23:44.

The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning.
Happy Running!

Rich

Coach Big Guy and Coach Rich will be at Greenbriar Park/Yorktown High School Track in the AM!