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1000m Intervals in 5K Pace

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cold, with temps at 33 degrees and less humidity at 50%, and windy at 8 MPH and with no chance of rain, so dress accordingly, and as always you should still bring fluids.  The number of intervals this week is highly variable - if you are running Cherry Blossom, you want to run fewer intervals, and if you are running Boston, you want to run more than the CB runners, but not as many as you would if you were not tapering.  
 
         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 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.     
 
April 5th, 2018 - 3 to 8 x 1000m in Interval Pace (5k pace)  with 400m easy jogs in between
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
NOTE:  I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!  
 
Stallions: 5:45 to 6:30 Pace Pace, 4 - 8 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
 
Wolf Pack: 6:30 to 6:45 Pace, 3 - 7 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
 
Gazelles: 7:15 to 10:00 Pace, 3 - 6 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)   
 
Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 3 - 5 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
 
 This week’s workout is a speed workout, but the long interval means it will also build endurance. For you Boston-Bound runners, as you are still 12 days out, think of this as the last “tough” workout before the race that will sharpen you for the pushes you will need to get ahead or overtake in Boston. As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Cherry Blossom runners might want to run after that your CB pace, but slower than 5k, as you want your legs fresh on Sunday.
  
 
Here is the Coach Rich Club News this week:

Congratulations to Andrew & Katie - our TMBC Love Birds, who tied the knot last week and who are on a fabulous, well-deserved honeymoon.  Believe it or not, Katie is posting running (treadmill at least) worouts on Strave!  ;-)

Congrats to Paul Ryan who ran the PVTC Easter 5k on the Bluemont course last Saturday.  The Admiral finished 6th overall, with an AG win, and at least a 5 year PR on the course, with a time of 21:04!

Happy Hour supporting the Capital Area Food Bank on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: <">http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/19/1235/46|49|47|48/OWQ4MGRhODdjNWIzYTJiMjA2YTA0ODJmY2Q4ZDc5YTM=.html>

The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:

<">http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46|49|47|48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html>

 
Coach Big Guy will be there at track practice tomorrow, but Coach Rich is in sunny Tampa.

3 x 1600m in 10k pace + 2 x 400m in 5K Pace

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool and foggy, with temps at 47 degrees and very high humidity at 99%, and almost no wind at  1 MPH and with only a 20% chance of rain, so dress accordingly, and as always you should still bring fluids.  Since we missed last week’s workout, and I think it is better for the Boston-Bound, we are going to run it this week instead of the Tempo runs on Coach Ed’s schedule.  
 
         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 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.     
 
Much 29th, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace)  with 400m easy jogs in between, followed by 2 x 400m in Interval (5k) pace to sharpen, with 200m jog in between
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
NOTE:  I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!  
 
Stallions: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound) + 2 x 400m 15 seconds faster mile pace
 
Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace
 
Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals  (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace   
 
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 - 4 x 1600m Intervals + 2 x 400m 15 seconds faster mile pace
 
 This week’s workout was supposed to be run last week, and is a repeat of the last two month’s base workouts, aiming at building strength and endurance for the marathon, with some sharpening speed at the end once you are warmed up. This is still a GREAT workout for you Boston-Bound runners, as you are still 19 days out.   As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! remember to leave something in the tank for your two 400m intervals, as the 5k pace is quick and challenging.
  
 
Here is the Coach Rich Club News this week:

Happy Hour supporting the Capital Area Food Bank on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: https://www.facebook.com/events/2020680834819936/

The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:

<http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46|49|47|48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html>

 
Coach Big Guy will be there at track practice tomorrow, but Coach Rich is in sunny Portugal getting some much deserved rest and relaxation!