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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!

4-5 x 1 mile, 400 rest

Greetings everyone. Big Guy is still in Austin this week. The weather looks real nice with temps right at 50' and little to no wind tomorrow morning. This week's workout is mile repeats and once again we will do full miles not 1600s. I will have the start marked appropriately. Specifically, 4-5 x 1 mile at 10K pace with a consistent 400 rest in between each rep.

As always, tomorrow's workout will start promptly at 6AM at the YHS track. Please be warmed up and ready to go before then.

For the first time in a while there are no race results to report. A few big weekends in a row coming up for those racing NY, Indy, Richmond and Philly. This workout is a great one to prep for any of those. On to the upcoming events.

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 https://www.dcroadrunners.org/home.html

Also, and as I mentioned at the track last week, 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: https://www.facebook.com/events/309599353946554

I look forward to seeing you all out at the track tomorrow. Happy running!

Rich