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10 to 12 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be chilly, with temps in the lower 30s, lower humidity, and with a little wind from 6 to 8 MPH. Looks like we will just miss the rain forecast for later in the morning – sweet! Dress accordingly, but still bring fluids to hydrate!

December 22, 2022 – 10 to 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 11 to 12 Intervals

Gazelles: 7:15 to 8:00 Pace, 10 to 11 Intervals

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

We return 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, either stop the workout, or at least 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 –

Happy Holidays to all. I hope those of you celebrating Hanukkah this week are keeping up with your candle lighting duties! Also, Winter is finally here. The best part, the days are now getting longer!

No races to report on this week. Sorry if I missed any. There are however many club races coming soon ...

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director. Thank you to all of you that volunteered to help. I have enough volunteers now! Please come out to run if you are not volunteering. All the details and sign up info is at http://dcroadrunners.org.

The Al Lewis 10M is on Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Merry Christmas to all of you that are celebrating.

I will see you in the morning. Happy running!

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

2022 Holiday Relays TONIGHT!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM TONIGHT - Wednesday, December 14th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. We will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour will follow at First Down Sports Bar 4213 N Fairfax Drive, a short walk from the track. All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus you get to see a REAL coach in Coach Ed! ;-)

The weather tonight (Wednesday) night will be fine, with Temps at 34 degrees and low humidity at 62%, with little wind at 7 MPH, but still remember to bring fluids because you need them as much in the winter as in the summer!

Here is the Coach Rich Club News this week:

Happy Wednesday and Holiday Relays day. Here is the rundown on last weekend's racing.:

On Saturday, Eunja Rau ran the Holden Beach Half Marathon in North Carolina in a time of 2:00:46. Then on Sunday morning she ran 12 miles from home out to Glen Echo to join several others in our crew at the Bread run!

Bread Run 10K
47:09 - Melinda Metz, 1st AG
50:36 - Yuko Takakusaki, 1st AG
56:51 - Eunja Rau, 1st AG
58:41 - Dara Schulman

Carrie Dunn ran 19:24 at the Jingle All the Way 5K. A sizzling time good for 1st 45-49

Congrats to all of you!

The Annual Holiday Relays are tonight night Dec 14 at the W-L track at 7PM. This is a 2-person relay where we pair faster and slower runners together to run 10 x 400 as a tag team relay. You each run 10 x 400. This is a hugely fun event followed by happy hour at First Down just up the street from the track. Fun holiday prizes are awarded for the podium places and best costumes. We hope to see everyone there. There will be no Thursday morning track practice on the 15th.

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director andI am still in need of 10 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.

Happy running!

Coach Big Guy and Coach Rich will be at the Holiday Relays tonight!