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14 - 18 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be cooler but still pretty nice for February with Temps at 49 degrees with high humidity at 90%, with little wind at 3 MPH, and the overnight rains should be gone, but still remember to bring fluids!

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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets. Workout as follows:

February 7th, 2019: 14 - 18 x 400m in Cruise Interval Pace (10k pace) - with 100m slow jog recovery in between

• Stallions: 5:45 to 6:30 Pace, 18 Intervals
• Wolf Pack: 6:30 to 7:15 Pace, 16 – 18 Intervals
• Gazelles: 7:15 to 7:45 Pace, 16 – 18 Intervals
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace, 14 – 16 Intervals

These 400m workouts should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full-body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

The next race is presently scheduled for February 9th, at Langley High school – a good but tough race with challenging hills – details on the Club Web site. The GW Birthday Marathon is February 17th, and the Club still needs volunteers. The Club Happy Hour is Thursday night February 21, details on the website, and the Club Challenge 10 Miler – a great race and loads of fun – is February 24th – mark your calendars and check the Club website for details. Finally, the Club Annual Banquet, with lots of awards (hint: some TMBC members to receive them) is set for March 3rd, always a fabulous time, family friendly, and the food has been awfully good!

Coach Big Guy will be at practice tomorrow, as he is back from Austin/Dallas/LA/San Francisco/Clear Lake, Iowa/Chicago – never a dull moment in Tiny B's life!

Thursday Track - CANCELLED this week

Hi Everyone. With the real temp at 8' and the windchill at -3' at 6am the only smart and responsible thing to do is cancel tomorrow morning's workout. Just no real chance of a productive track effort in these conditions. More importantly, runner safety is a priority for us. We may however move the 1600s forward to next week so stay tuned.

At the races this past weekend Mary Kusler turned a nice 1:55:19 at the Celebration Half Marathon down in Florida. This is a solid effort given Mary has been sidelined due to a bad car accident this entire new year. Well done and congrats Mary!

Rodrigo Vellon chalked up his 2nd PR this new year with a 1:23:35 at the 1/2 Maraton Getafe in Madrid, Spain. Congrats Rodrigo!

The next club race is the Langley 8K on Feb 9. For details and to register visit the club website at dcroadrunners.org

Stay warm tomorrow!

Rich