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8 x 600m in 5k Pace

Fellow Endorphin Junkies 

The weather tomorrow morning will be nice and cool, with temps at 49 degrees with fairly high humidity at 83%, and a little wind at 5 MPH so, dress accordingly, and as always you should still 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. 

April 18, 2018 - 8 x 600m at 5K (“interval”) Pace, w/alternating 200m then 400m easy jogs in between

Water breaks are important ALL year round, even when it cool 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!  

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:45 Pace

Gazelles: 6:55 to 7:15 Pace  

Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week’s workout is a tough speed workout - essentially running a 5k, so it will be a challenge, and luckily we have decent weather.  Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings.  Also, no fists, imagine Pringles or an egg in your hand and you don’t want to crush them!

In Club news from Coach Rich -

The runners experienced grueling conditions in Boston, but our TMBC stalwarts overcame them to run some pretty darn good races.  Lots of BQs, PRs for Liz and CaSandra, and a Women's Master's Team 4th place (out of 47) led by Christine!  And two days earlier, Christine ran her 2nd fastest 5K ever at the BAA 5K in a time of 21:28 -  Great shakeout run Christine!  All of you are amazing.  Congratulations!

Boston Marathon

3:06:13 - Andrew Simpson, BQ

3:08:49 - Christie Wetzel, BQ

3:22:23 - Christine Westcott, BQ

3:24:20 - Liz Ozeki, BQ & PR

3:27:42 - CaSandra Degrauwe, BQ & PR

3:34:04 - Shauna Waite, BQ

4:01:00 - Catherine Burke O'Connor

4:29:22 - Katie Sprinkel

Please come to happy hour on Thursday night and bring food or a cash donation for the Capital Area Food Bank.  Doors open at 6.  Buffalo Billiards near Dupont Circle.  Lots of door prizes and giveaways.  Free drink for all the bring food or a cash donation.  

https://www.facebook.com/events/2020680834819936/ 

We can still use a few more volunteers for this Sunday's Parkways Classic Waterstop.  Signup here or just let me know you are coming and I will send you the deets. 

https://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46%7C49%7C47%7C48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html

Coach Big Guy will be at track practice tomorrow, but Coach Rich is on a business trip!

14 to 16 x 400m in 10k Pace, 100m recovery jog

Fellow Endorphin Junkies:

The weather tomorrow cooler with Temps at 45 degrees and higher humidity at 73%, with little wind at 4 MPH and only 5% chance of rain, but still remember to bring fluids because you need them as much in the winter as in the summer!

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: 

April 12^th, 2018:  14 - 16 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 6:00 to 6:30 Pace
• Wolf Pack: 6:30 to 7:00 Pace 
• Gazelles: 7:00 to 7:45 Pace
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace

Boston Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 6 x 800 at just a bit faster than Boston pace, with 200m easy jogs recovery.

The 400m workout 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 Club April Happy Hour supporting the Capital Area Food Bank is next week on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: 

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Come out to the Happy Hour to congratulate our Boston runners!

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:

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            Congrats to the TMBC’ers for some excellent race performances:

Baltimore & Annapolis Marathon

3:09:16 - Hai Nguyen, PR and BQ

Cherry Blossom 10M

1:05:17 - Lauren Skowera

1:08:38 - Kyle Edgerton

1:09:21 - Neeraj Pradhan (6^thPlace, Men’s Open Team DCRRC Great Danes)

1:12:18 - Paul Ryan

1:14:27 - Kevin Cunningham

1:22:13 - Elizabeth Kelley

1:23:59 - Mary Kusler

1:27:05 - Graham Magill

1:28:29 – Coach Big Guy (8^thPlace, Mixed Masters Team DCRRC Dalmations)

1:36:00 - Keith Campbell

2:03:50 - Deborah Margraff   (8^thPlace, Mixed Masters Team DCRRC Dalmations)

Crystal City 5K Fridays (4/6)

18:46 – Brian Young

Both Coach Big Guy and Coach Rich will be out there tomorrow – a two-fer!