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BACK TO YORKTOWN - 4 to 5 x 1200m in 10k, 400m jogs

Fellow Endorphin Junkies

GOOD NEWS – WE ARE BACK TO YORKTOWN TRACK TOMORROW MORNING!!! BAD NEWS - Tomorrow morning's weather will be perhaps the coldest of the year, with temps at 16 degrees, but low humidity and almost no wind. Give yourself some time to "WARM UP" around 5:40 AM for a 6 AM sharp start. GOOD NEWS – Tomorrow's workout is in 10k pace over longer intervals, sparing us some wear and tear, since extreme cold – like extreme heat – WILL impact your pacing and ability to stretch – about 10% on times and give yourself a little extra time to warm your muscles and prepare for the interval speed work.

January 27, 2022 - 4 to 5 x 1200m at 10K ("Cruise Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is frigid 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 6:30 Pace, 5 x 1200m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1200m Intervals

Gazelles: 7:00 to 8:00 Pace, 4 to 5 x 1200m Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 4 x 1200m Intervals

This week's workout is a welcome endurance workout after two weeks at 5k pace. Don't let the drop in pace draw your focus away from your form, so keep your eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. These intervals will be harder due to the extreme cold, so take it easy on the first one and on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the final 1200m interval, perhaps in 8k pace.

In club news from Coach Rich ...

Greetings Thursday Morning Faithful. A couple of nice Parkrun 5K performances this past weekend. Congrats to Liz Ozeki at the College Park race in a time of 20:33. She sure is coming back strong! Paul Ryan took on the Anacostia race as a tempo run and turned in a fine 23:44.

The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning.
Happy Running!

Rich

Coach Big Guy and Coach Rich will be at Greenbriar Park/Yorktown High School Track in the AM!

MOVE to W&L - 6 to 8 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS ON THE YORKTOWN TRACK, WE ARE AGAIN MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be dicey, with rain in the forecast, possibly changing to snow toward the end of the workout – although currently the snow is SUPPOSED to hold off till 10 AM. Give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the chilly weather and rain, make sure you bring some fluids though – hydration is key year-round.

January 20, 2022 - 6 to 8 x 800m in 5k with 400m jog recovery in between

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

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In club news from Coach Rich ...

Greetings Thursday Morning Faithful. One race to report on this week. It was a cold one and congrats to all for persevering and how about those PRs! ...

JFK 20K
1:19:41 - Christie Wetzel, PR and 1st OAF
1:23:15 - Yared Addisu, PR and 3rd 40-44
1:31:28 - Steve Peterson, 2nd 55-59
1:37:58 - Melinda Metz, 1st 45-49
1:38:40 - Yuko Takakusaki, 2nd 50-54
1:42:18 - Mikala Whitaker, 1st 25-29
1:54:54 - Eunja Rau
2:05:51 - Jill Brasky, 3rd 45-49

MLK 5K
20:55 - Liz Ozeki, 2nd OAF
21:39 - David Meeks
27:22 - Eunja Rau

Next race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning. Happy Running!

Rich

Coach Big Guy and Coach Rich will be at W&L High School in the AM!