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10 to 14 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be chilly, with temps in the upper 30s, lower humidity, and with a little wind from 8 to 10 MPH, with the rain ending by the morning – sweet! Dress accordingly, but still bring fluids to hydrate!

January 26, 2023 – 10 to 14 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 13 - 14 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals

Gazelles: 7:15 to 8:00 Pace, 11 to 12 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 - 12 Intervals

We return again to the workout we run the most each cycle, as it is a terrific base builder! 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, adjust your pace so that you can finish at least 10 repeats. In the past when I've actually run these the way they are supposed to be run tomorrow, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down 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 Rich Report –

Greetings Thursday morning faithful. I'm not back running yet but have made good progress this week and hope to return next week.

Only one race to report on. Big congrats to Rodrigo Vellon and Christie Wetzel on great performances at the Austin (TX) 3M Half Marathon. Christie had a 1 minute PR and was 1st in her AG with a time of 1:20:29. Rodrigo turned in a sizzling 1:14:52 good for over a 3 minute PR!

The next Snowball Series race is the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Also, save the date for the Club Challenge 10M on Feb 26 at Howard County Community College. More coming soon on how to register! Happy running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!

4 to 5 x 1000m in 10k moving to 5k, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be decent, with temps in the low 40s, lower humidity at 73%, a little wind at 6 MPH, but some chance of light rain. Despite the cool weather, you should still bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

January 19, 2023 – 4 to 5 x 1000m at 10k ("Cruise Interval") pace moving to 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery

Water breaks are important ALL year round, even when it is cool like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

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

Stallions: 5:30 to 6:45 down to 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:00 down to 6:30 to 7:15 Pace

Gazelles: 7:45 to 8:30 down to 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 8:30 to 10:00 down to 7:45 to 9:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. As with last week's workout, the trick tomorrow is to start at 10k pace on the first interval and to get just a bit faster each interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Greetings Thursday morning faithful. Some great racing by the crew this past weekend.

Carrie Dunn got a 2:30 PR at the Houston Half Marathon with a time of 1:27:41 just missing the podium.

At the marathon in Houston, Tatyana Steis, Houston 3:04:49 which was good for 2nd in the 45-49 AG. This was also the 18th state Tatyana has run a marathon in.

Eunja Rau was in Louisiana for the Louisiana Marathon. Her time was 4:10:13 and this was her 24th state.

Some real nice running at the club's JFK 20K
1:20:03 - Christie Wetzel, 3rd OA and 1st OAF !!!
1:31:02 - David Meeks, 2nd 55-59
1:31:07 - Melinda Metz, 1st 45-49
1:52:48 - Yuko Takakusaki, 1st 55-59
2:21:08 - Miguel Cuya

The next Snowball Series race is this week on Jan 14 is the JFK 20K/MLK 5k at Carderock. Following that will be the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Also, save the date for the Club Challenge 10M on Feb 26 at Howard County Community College. More coming soon on how to register

I hope to see you guys tomorrow, but I am just a maybe as of now. Happy running!

Coach Big Guy and Coach Rich (Hopefully) will be at Yorktown tomorrow morning!