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4 to 6 x 1000m in 5k, slow 400 jogs

Fellow Endorphin Junkies -

The weather tomorrow will be excellent, with Temps at only 58 degrees but higher humidity at 96%, with little wind at 7 MPH, and no chance of rain, but 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:

Happy Halloween October 31, 2024 – 4 to 6 x 1000 Spooky Meters at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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

Stallions: 5:15 to 6:30 Pace, 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals

Gazelles: 7:15 to 8:15 Pace, 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

We had some AMAZING results this past weekend at the Marine Corps Marathon and the MCM 50k, starting with our Assistant Coach Anna Staats. Yes, indeed, Anna fought through a tough day for her, including a technicolor yawn at Mile 27 to again WIN the MCM 50k race!!! A Repeat victory that left a lot of us TMBC regulars who were spectating looking for the right adjectives to describe her performance – Tough, Gutsy, Gritty, Smokin, Fabulous, Amazing, and even Unbelievable (if it hadn't been Anna) – so – Congratulations!!!! We are not Worthy!

Not to be outdone, her running partner, Zach, threw down an amazing and impressive 2:32:19 marathon time – way to go Zach! Mike Lurie, who trains with us and Coach Rich, ran a 13-minute PR and – hopefully – his first BQ in 3:13 – terrific performance Mike! Not to be outdone, our own Adam Cole – who ran with us the Thursday before MCM – threw down and AMAZING 3:07:53 – 22nd out of over 1000 guys in his age group – great work Adam! Mike Kim, who runs with Eunja and ran with the TMBC crowd several times had a GREAT day, running almost an hour faster than last year's MCM in a time of 3:52:48 – way to get faster Mike! Despite some troublesome injuries that limited her training, Shawna ran a tough 4:37:48. Jack Phillips helped out a co-worker, pacing him in 4:47:02. Finally, Yves Nugent – who came a couple of times to TMBC, and was not even planning a fall marathon jumped in and managed to beat the bus and finish the marathon – which has inspired him to really train next year – so we hope to see him out at TMBC on a regular basis. All in All – an amazing day for the TMBC and the DC Roadrunners at the Marine Corps Marathon this year – way to go TEAM!

The DC Roadrunner's most important race of the year – as it raises a lot of visibilty and revenue for the Club – is the Annual Alexandria Turkey Trot – so we really need your help and participation – so for Details and to register – or volunteer – please go to the club website: dcroadrunners.org

Happy Running!

Coach Big Guy will be at Yorkton Thursday morning!

6 to 16 x 400m, 100m jogs

Fellow Endorphin Junkies -

Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be terrific in the morning with temps in the upper-50s, only 70% humidity, and a little bit of wind. Given the nice conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

Given Marine Corps on Sunday – good luck to all! - there will be a wide range of approaches tomorrow to this workout. While there is a big range of intervals tomorrow – 6 to 16 - most of us will do lots more than 6 – probably at least 12 - but only the hard core will approach 16 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM. If you are racing Sunday, 6 to 8 400s in 5k will be closer to the ticket, for sharpening, and you could even stretch the 100m jogs to 200m, as you will not want to tire from this workout. If you are NYC-Bound, try 12 to 16 400s, starting at 10k pace, but ending closer to 5k pace, and don't be afraid to stretch the jog or even do a little walking so you do not overtrain.

October 24, 2024 – 6 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals (depending on Race Schedule)

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals (depending on Race Schedule)

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals (depending on Race Schedule)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals (depending on Race Schedule)

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 12 repeats. For those of you training through, slow down your jogs 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 Big Guy Report –

I did not receive any email reports and given the fact that I was super busy in ATX the last two weeks, I missed races on Strava – so PLEASE send me your race reports!

For those of you who did not get the Club email, Mrs. Big Guy and I will be hosting a Club Happy Hour at Chez Big Guy, aka Baile Ceol, tomorrow night (Thursday) October 24 from 6 to 8 PM. Great Mediterranean food, free beer and wine, fab music, and incomparable Southern Hospitality will be served – we hope to see you there!

The Alexandria Turkey trot is set for Thursday November 28 at 9 AM, and you can volunteer AND run – I sign up people every race day morning and then run the race – and there is volunteer work the week before getting ready. The Race is SO important to the Club, bringing it recognition and bringing in funds to help us stage all the rest of our races, so PLEASE sign up and register!

Good luck to all competing at the Marine Corps Marathon and 50k this weekend. I will be there cheering and looking for you! If you need a little boost on the course I will be ready to jump in and help if you want a slow pacer – just drop me an email (bigguy at dcroadrunners.org).

Happy running!

Coach Big Guy is back from ATX and will see you at Yorktown Track at 6 AM after warmup tomorrow!