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12 to 20 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow morning the temps will be nice, mid 40s but 100% humidity, breezy with no chance of rain. Bring lots of water though, as this tough stamina workout in 100% humidity will get us sweating!

November 11, 2021 – 12 to 20 x 400m in 10k pace - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:15 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:30 Pace

The return of our most visited workout – the one guaranteed to help you build stamina! There are a LOT of intervals here, and the short rest jog does not allow us to fully recover. As the workout progresses, lactic acid builds in our leg muscles and this workout forces us to push past that Lactic Threshold repeatedly, which in turn helps us both by building stamina, and by showing us mentally that we can push past that barrier in races. A perfect set of these has us starting slow, and getting progressively a bit faster with each interval, while maintaining a steady, even rest interval. Whether you do 12 or 20 or something in between depends on your level of fitness, and where you are in the training cycle – most of us falling somewhere in the middle. 20 is for Stallions planning some long races in the winter, or who really want to build stamina, while 12 is for wimps such as the Big Guy, who can't remember his last race, or for those who ran a marathon within the last two or three weeks and feel up to this workout – and everybody else will be closer to 14 to 18.

In club news from Coach Rich ...

Greetings everyone. Back from my first true retirement trip (Boston, Iceland, Lake George, NY). So much fun. So great but of course happy to be back out with the crew tomorrow. Some nice race results from this past weekend ...

NYC Marathon
2:47:14 - Rodrigo Vellón
2:54:03 - Christie Wetzel PR!!!
3:20:46 - Melinda Metz
3:24:43 - Katie Stilling
4:28:36 - Eunja Rau (19th State!)

Rockville 5K
24:08 - Liz Ozeki, 2nd 30-39 (7:46/mile basically 9mos. pregnant, WOW)

Parkway Classic 10M
1:07:05 - Nate Rathjen
1:45:47 - Jill Brasky

Congrats to all our racers!

We are fast approaching Turkey Trot time. The Alexandria Turkey Trot 5M will be held on Thanksgiving morning November 25th at 9:00AM. This is the club's largest race. Save $10 by registering now instead of waiting until race day. You will never find a faster flatter 5M course. There will be no TMBC Thanksgiving week, as we recommend a Turkey Trot race to all our Track regulars. So much fun with loads of peeps dressed in holiday garb. It's a moving block party after the fast runners go by. More information and registration can be found here.

Many volunteers are needed to make this race a success for the club. Sign up to volunteer on the Club website.

The first race of the 2021-2022 Snowball Series kicks off on December 12 with the Bread Run 10K. The race is free to club members or anyone that agrees to and brings a loaf of bread. Here is the link to all the details where you can register to run or volunteer: https://www.dcroadrunners.org/sign-up/bread-run . The entire list of Snowball Series races is on the club homepage at

The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event:

See you all tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the Morning!

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

Fellow Endorphin Junkies

The weather tomorrow will be delightfully fall-like, with temps in the mid to upper 30s and humidity at 73% with little wind - so, Coach Big Guy's Favorite!!! We will meet at Yorktown HS track. Around the corner from the school on Greenbriar Street (the track is technically in Greenbriar Park) before the 6 AM start time for warm up laps, instructions.

November 4, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be chlly like tomorrow, so remember to hydrate before, during and after your runs –at least every other interval tomorrow!

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: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 to 5 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. 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, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

In Coach Rich Club News –

Coach Rich is in Iceland chasing the Aurora Borealis – aka the Northern Lights – and he's posted some very cool pics on FB. I know Rich would wish those running New York this weekend – including Rodrigo and Christie, the best of luck – we know they are ready! I was in ATK for ten days until last Saturday when I returned to coach MTP, so I don't know any of the recent race results, but am sure Rich will bring us up to date on his return – and he would wish all of us: "Happy running!"

Coach Big Guy will be at Yorktown tomorrow morning, while Coach Rich will still be chasing the Northern Lights and Sights!