DC Road Runners - Enter your slogan here

12 to 14 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Welcome to Winter! Tomorrow's weather will be our first REAL chilly, with temps in the mid 20s, lower humidity, and with a little wind from 6 to 8 MPH. Dress accordingly, but still bring fluids to hydrate!

December 9, 2021 – 12 to 14 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 13 to 14 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 13 to 14 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 13 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 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 10 repeats. We decided to actually run these the way they are supposed to be run today, 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 that running it this way will 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 –

Greetings Thursday morning Faithful. I think we may have finally come to the end of Fall Marathon Season. Here is last weekend's action:

In San Antonio, Melinda Metz ran her 3rd marathon in a little less than 2 months at The Rock and Roll Marathon. Melinda's time was 3:30:56 and it was good for 1st in the 45-49 AG. This was a very difficult course so this is a good effort after back to back 3:20s at Boston and NY. Melinda told me she is ready for some rest! I agree completely. Well done Melinda and congrats on pulling off the trifecta.

Carrie Dunn took on the Rehoboth Beach Marathon and turned in a fine time of 3:20:12. This was her 2nd fastest marathon and it was good for 3rd 45-49. Carrie was hoping for better but she said a bunch of stuff just didn't go her way on Saturday. This happens to all of us. I am certain Carrie will capitalize on her great training and get that goal next time. Way to hang tough Carrie and much deserved congrats as anytime you complete a marathon it is a great accomplishment.

At the California International Marathon in Sacramento, Katie Stilling also completed the trifecta with Boston then NY. Katie ran a strong time of 3:18:53. Also, at CIM Yared Addisu ran an 18 minute PR and turned a real strong time of 3:23:04.

The Dulles Jingle On the Runway 5K has some speedy times.
17:09 - Rodrigo Vellón, 3rd OA
18:33 - Christie Wetzel, 3rd OA

And at the Gar Williams HM, lots of good performances from crew members.
1:25:20 - Nate Rathjen PR 2nd 20-29
1:47:23 - Paul Ryan 1st 70+
1:49:48 - Li Fang, 3rd 40-49
1:45:47 - Yuko Takakusaki, 2nd 50-59
2:17:24 - Jill Brasky
2:21:15 - Lisa Towell, 2nd 55-59

The second race of the 2021-2022 Snowball Series is this Sunday December 12. The Bread Run 10K is free to club members. The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/. You can register to race or volunteer.

The DCRRC Annual Holiday Relays will be next Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next week. Here is a link to the Facebook event: https://www.facebook.com/events/309599353946554

The Predictions & Resolutions 5K is on New Year's Day at noon. This is a great way to start 2022. I am the race director. I am still looking for volunteers as well. You can find all the details and can register to run or volunteer on the club website at: https://www.dcroadrunners.org/.

Happy running!

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

3 x 1600m in 10k with 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be winterlike, with temps in the mid-40s and higher humidity at 80%, a little cloudy and damp. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m job rest interval.

December 2, 2021 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between

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

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember we are doing more intervals than we usually do, so pace yourselves.

... and the Coach Rich Report –

Greetings Thursday Morning Faithful and welcome to December. I saw a few snowflakes as I started my run yesterday. Hopefully they generally stay away and keep us on the road this winter.

In the news first and foremost this week is the arrival of Nicholas Vincent Seck. Big congrats to Hope and hubby Ben on the arrival of child number 3 and boy # 2. They are now officially outnumbered! Seems Hope came back after kid #2 and got a big marathon PR so I wonder what kiddo #3 will bring :)

Some real nice performances and a lot of fun was had at the Annual Alexandria Turkey Trot 5M. Congrats to all of you.

30:49 - Nate Rathjen PR
33:38 - Yared Addisu
42:17 – Coach Big Guy
45:26 - Shawna Barry
47:40 - Eunja Rau
50:59 - Mary Kusler running with son Will

Can the Bird Turkey Trot 5K - Well done all.
21:40 - Katie Stilling
22:04 - Kenneth Kenneth Riley
25:31 - Emily Riley

Paul Ryan ran two Parkrun 5Ks. On Thanksgiving the Fletchers Parkrun in a time of 23:29 for an AG win then on Saturday the Anacostia Parkrun in a time of 23:41 on a real windy course. Way to go Paul!

Very sorry if I missed races others participated in. I did my best to track everyone.

The first race of the 2021-2022 Snowball Series is this Sunday December 5. The Gar Williams Half Marathon is free to club members. The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html. You can register to race or volunteer.
The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event: https://www.facebook.com/events/309599353946554

Good luck to the crew heading out to CIM this weekend and Happy running to all!

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