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12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

I don't know about the rest of you, but I have been laboring with the higher temps and humidity this week. Tomorrow will be more of the same, with temps in the low to mid-70s, high humidity, some wind, and a good chance of rain, including lots more that is predicted for late morning. Dress accordingly, and definitely bring fluids to hydrate – you will need it! I expect heart rates in the mid-80 percent range, and if uours gets higher, slow down!

June 16, 2022 – 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals

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

Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals

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

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 12 repeats. If you need to, slow down your jogs 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. Your roving reporter has returned. Vicki and I had an amazing time away in England with our highlight being the Coast to Coast Walk of 192 miles from the Irish Sea to the North Sea. It was a journey 3 years in coming (thank you COVID) but it exceeded all expectations. Of course, it's also great to be home ...

Just one race to report on this week. Paul Ryan took 1st OA in the Anacostia Parkrun 5K. His goal was to get back under 22 minutes for 5K after a 2.5-year hiatus where he came close several times. Mission accomplished with a time 21:54. It was also his fastest time on that Anacostia 5K course by 15 seconds. Much more to come from this young 71-year-old. Huge congrats Paul!

There is a club happy hour tomorrow night at Ireland's Four Courts at Courthouse from 6-8PM. There will be a Snowball Series award ceremony and a Special Membership vote on a couple of capital equipment purchases. Per the club bylaws we need 50 members in attendance to vote so please come out and enjoy the camaraderie, the beer, the food and of course, vote.

The Hugh Jascourt 4M will be next Tuesday June 21 at Fletcher's Boat house. This is the 2nd race of the summer Bunion Derby series. We still need volunteers. To register to run or volunteer go to the club website at http://www.dcroadrunners.org.

I am only a maybe for seeing you all tomorrow morning but will definitely be at Happy Hour tomorrow night.

Happy running!

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

8-10 x 500 m @ 5k, 300 m jogs

Hi, TMBC!