DC Road Runners - Enter your slogan here

4 to 5 x 1000m in 5k/10k w/400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be very nice, with cool temps at 41 degrees and lower humidity at 63%, no chance of rain, and only 1 MPH winds, so you will want to dress a little warmly, and as always you should bring plenty of 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.

April 4, 2019 – 4 to 5 x 1000m at 5K ("interval") Pace to 10K Pace, w/400m easy jogs in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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

Stallions: 5:30 to 6:30 Pace, 5 Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 Intervals

Boston Bound – Last chance for a speed sharpening run, so aim at 5k Pace and depending on your fitness level, consider one less than normal 1000.

Cherry Blossom Bound – Drop at least one interval off what you might usually do and consider 10k pace if you want to be fresh for Sunday.

This week's workout for anyone not racing Boston or Cherry Blossom is a strong speed workout, but given the distance, also and endurance workout, particularly with the wind and rain it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news from Pinch Hitting Coach BG –

Congrats to the TMBC runners at the All Lewis 10-Miler – sorry if I missed you, but only Coach Rich can work the results perfectly!:

Al Lewis 10 Miler

58:51 - Rodrigo Vellon, 6th OAM/3 M 30-34
1:04:12 - Christie Wetzel, 2nd OAF
1:04:28 – Liz Ozeki, 3rd OAF
1:21:01 - Kevin Cunningham, 5th M55-59
1:34:58 - Elizabeth Humphrey, 1st F55-59
1:36:42 – Jill Brasky, 2nd F40-44
1:46:28 – Keith Cunningham the Iron Man, 5th M55-59
1:48:32 – Deborah Margraff, 2nd F60-64

Please consider volunteering for Coach Rich ... The Parkway Classic 10 is coming up on Sunday, April 28. The club will again be manning the water stop at Belle Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and we hope you will again (assuming you are not running). As always, Rich will be there and we are providing homemade breakfast compliments of his lovely wife Vicki. We need lots of volunteers so please consider signing up to help on the Club website!

Coach Big Guy will be there tomorrow, but Coach Rich is back in the UK!

12 - 20 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be pretty chilly with Temps at 35 degrees and lower humidity at 77%, with very little wind at 3 MPH and only 5% chance of rain, so if you are dressed warmly it should be fine, but still remember to bring fluids!

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 to warm up. Workout as follows:

March 28th, 2019: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace, 16 to 20 Intervals
• Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 intervals
• Gazelles: 7:15 to 7:45 Pace, 14 to 18 intervals
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace, 12 to 16 intervals

Boston Bound – If you are feeling up to it, I would consider cutting down from 20 intervals to 16, but if you do that, focus on increasing speed throughout the intervals so that the final four are at or near 5k pace.

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:

Another great PR performance by Liz Ozeki at the Charlottesville 10M. Liz ran a scorching 1:05:56 over there very hilly and challenging course even more than the Club Challenge. Great work Liz!!! [Coach Big Guy's Note: I ran the first Charlottesville 10m while running track for UVa, and not only is it a challenging course, but Liz's time would have beaten quite a few of my teammates back in the Day!]

Brian Young won the Nottingham Discovery Friendship 5K in a time of 19:39. Way to go Brian. Also at this race, Mary Kusler and son Will ran as a great representative of the Discovery school. Nice work Mary and Will

The rescheduled Al Lewis 10M is this Saturday, March 30. You can still register if you had not previously planned to run it: https://www.dcroadrunners.org/sign-up/al-lewis.

Calling all volunteers ... The Parkway Classic 10 is coming up on Sunday, April 28. The club will again be manning the water stop at Bell Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and I hope you will again (assuming you are not running). As always, I will be there and we are providing homemade breakfast compliments of my lovely wife Vicki. We need lots of volunteers so please consider signing up to help:  

Special Note from Coach Big Guy this week:

Mary Kusler asked that I pass on this important message: "Please remind everyone that I am collecting race medals at track practice tomorrow to repurpose for "We Finish Together," a charity that gives medals to people in need. We are gathering Saturday to decorate and prep medals to go out and want to assemble as many as possible. Also, people are invited Saturday at 11 am in DuPont circle shake shack." This is a terrific cause and despite the Big Guy's incredibly strong hoarding tendencies, I'm parting with several of my medals tomorrow to help those who need them a lot more than I do!

Coach Big Guy will finally return from Austin and be at practice tomorrow (even though he is Doctor ordered not to run), with Coach Rich also joining us!