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3 to 6 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather may be challenging, with temps in the low-70s and lower than very high humidity at 92%. In addition, we could have showers including thunder showers (in which case we will suspend during lightning). I've gotten some emails about the Distance Medley ladders, and after consult with Coach Rich, it seems that for fall marathons a better workout tomorrow would be to run some 1600s. Plan accordingly and bring some fluids because we will be sweating!

September 16, 2021 – TMBC: 3 to 6 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 to 6 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1600m

Gazelles: 7:15 to 8:00 Pace, 4 to 5 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 to 4 x 1600m

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember we are doing more intervals than we usually do, so pace yourselves.

... and the Coach Rich Report –

Hi Everyone. Well large races returned this weekend with Cherry Blossom and there is one almost every weekend for some time to come. Reminder to shoot me an email with what races you are running so I can track everyone's results, rich@dcroadrunners.org. Especially interested in who might be running the DC Half this weekend then the Parks HM the next weekend.

Some great running at the Cherry Blossom 10M by the crew ...
55:45 - Marty McCormick, just missed the podium with 4th 40-44
1:07:18 - Carrie Dunn, PR, 1st 45-49
1:03:58 - Nate Rathjen, PR
1:07:26 - Steve Peterson, 2nd 55-59
1:14:29 - Alex Cooke
1:15:03 - Kate Scott
1:15:17 - Mark Bourgeois
1:15:35 - Liz Ozeki
1:16:08 - Kenneth Riley
1:18:38 - Yared Addisu
1:27:26 - Emily Riley
1:36:33 - Keith Campbell
1:44:41 - Dara Schumann
1:54:17 - Jill Brasky

Congrats to Anne Coia on running the 9/11 5K yet again and this year in 28:46.

This Saturday are the final Bunion Derby races, the Women's Distance Festival and the Run After the Women 5K's. After this race, the next club race is the National Capital 20M / Janet Braunstein Memorial 5M on Sunday September 26. You can sign up to run and / or volunteer at both on the club website: dcroadrunners.org

GRC is offering a special discount weekend for all DCRRC members (not just trainees). During the weekend of October 2nd-3rd, GRC will offer a full 20% off discount to all members on full-price merchandise, excluding electronics (no Garmin etc.). Check your email from the club in the coming week. You will be getting a code to use at the store. Please make sure your membership is up-to-date as only registered members will receive this email.

See you all tomorrow morning. Happy Running!

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

10 to 12 x 500m in 5k Pace, with 300m jogs

Fellow Endorphin Junkies

Tomorrow morning's weather has caused me to change the workout – Sprint Medley's would be tough if we have showers, which could very well happen – so we will do them next week, and swap with next week's 500s. The temps will be a bit warmer, in the High 60s, with high humidity at 91%. That means Temps plus Dew Point will be in the 140s, which is challenging, so you really need to monitor your heart rate and your overall reaction to the heat, and if you are feeling woozy, dizzy, or nausea, just STOP! If it rains it will at least cool us off. Clearly this is one of those days to bring LOTS of water and sip at least every two intervals. This week's suggested times are ONLY if you are in good shape – if you are building up, just start slower and ease into this workout – and keep an eye on your vitals – and those of the other runners in your pod! Also feel free to cut the number of intervals down – in this weather, 8 to 10 require almost as much effort as 10 – 12 in better conditions.

September 9, 2021 - 10 to 12 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 12 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 11 – 12 Intervals
• Gazelles: 6:45 to 7:30 Pace, 10 – 11 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky despite the heat.

In Club news from Coach Rich ...

Greetings Thursday morning faithful. I hope you all enjoyed some of that beautiful running weather we had since last Thursday. Sure was nice. I have a request for all of you. As I try to track the races everyone runs and report on them it will be a little harder with many big and small races happening all upon each other; Cherry Blossom, ATM, MCM, Berlin, WIneglass, Chicago, Boston, NYC and the list goes on. I ask that if you are running a race, any race, just shoot me a note ahead of it so I can look for your results. Otherwise you will get my usual best effort but especially for many of you newer folks, it would be a huge help. Please and thank you in advance.

On to this week's race report ...

Courtney Kagarise ran a nice 21:13 at the Great American 5K. This was good for 4th OAF and 1st 35-39. Adding to the fun, Courtney's son ran in the 1K kids run. Congrats to both of you Courtney!

Two weeks ago the club picnic was very well attended and all enjoyed District Taco delights. The night also featured the annual 3M Cross Country Race. Some nice performances. Congrats to all of you.

DCRRC Cross Country 3M
------------------------------------
17:41 - Rodrigo Vellon, 2nd OA
19:37 - Christie Wetzel, 1st OAF
24:03 - Kate Scott, 3rd 35-39
24:27 - Katie Stilling, 2nd 30-34
26:42 - Chris Walsh
32:15 - David Meeks, 3rd55-59
32:26 - Anne Coia

The next Bunion Derby is the Women's Distance Festival and the Run After the Women 5K's on Saturday September 18. This is the last Bunion Derby Race of the summer. After this race the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26. You can sign up to run and or volunteer at both on the club website: dcroadrunners.org

See you tomorrow and happy running!
Rich

Coach Big Guy has returned from Napa and will be at Yorktown in the Morning, with a visit from Coach Rich who is on the DL but still coaching!