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4 x 1000m in 5k Pace, 400m easy jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly, with temps in the high 20s/low 30s, humidity lower than 70% (!!!), and only a bit of wind at 7 MPH. Despite the relatively nice weather, you should still bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

November 2, 2023 – 4 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

We are all busy for the holidays, so this is a quick workout with only 4 intervals. You might want to start the first one at 10k to start, but when/if you are feeling frisky after the first lap or the first interval, bust a move to 5k pace!

I will be there on January 1 to support Coach Rich in his Resolutions & Predictions race, and might even run, but strongly encourage you to run or volunteer – you will have a great time, and feel good heading home for football and family.

Water breaks are important ALL year round, even when it is cold 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: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:30 Pace

Gazelles: 7:15 to 8:15 Pace

Coyotes/MTP Trainees: 8:15 to 10:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is almost a 5k distance race for us (Albeit with approximately 3 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Hi everyone. No races to report on this week. Wishing you and your families the best for a great holiday season!

Please come out and run on New Years Day. It's our next club race and loads of fun. Bring your families and friends. Predictions & Resolutions 5K at noon on New Year's Day, go to dcroadrunners.org to register.

The next Snowball Series race is the Al Lewis 10M on Jan 6 at Hains Point. To register to run or volunteer go to  dcroadrunners.org.

Happy running!

Rich

Coach Big Guy will be at Yorktown tomorrow morning!

NO TMBC this Week - Holiday Relays TOMORROW!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM TOMORROW NIGHT - Wednesday, December 13th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. Coach Ed will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour will follow at Carpool in Ballston on Glebe Road , a short walk from the track. All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus you get to see a REAL coach in Coach Ed! ;-) Unfortunately, I need to be in Austin on Business and will miss it, but Coach Rich is going to try to hobble there if his recovery from surgery allows it.

The weather tomorrow night (Wednesday) night will be fine, with Temps at 39 degrees and low humidity at 47%, but a bit of little wind at 10 MPH, but still remember to bring fluids because you need them as much in the winter as in the summer!

Here is the Coach Rich Club News this week:

Greetings Thursday morning track fans. First off a reminder that there is no Thursday morning track this week. I hope you will all go to the Wednesday night holiday relays starting at 7:00pm at W-L track. Loads of fun while doing fast 10x400 repeats.

Several races of note to report on from this past weekend ...

Just one week after running in the Valencia Marathon, Rodrigo Vellon and Christie Wetzel ran the Malaga Marathon together in a time of 3:16:54. They could not resist doubling back one week later and while still in Spain especially since Malaga is the city where they met back in 2009. I will add, Malaga is just a beautiful place to go visit!

Eunja Rau ran the Jacksonville Marathon in 5:06:13. This was a marathon in her 29th different state!

Lauren Firey ran the Jingle Bell Rock and Run 10k (that turned into 7.4K) in a time of 49:24. This was good for 2nd AG.

And at the DCRRC's Bread Run 10K ...

38:26 - Jack Phillips, 3rd AG

39:48 - Anna Staats, 1st OAF

42:45 - Ken Strazzeri, 2nd AG

43:47 - David Meeks, 1st AG

45:32 - Hope Seck, 1st AG

53:28 - Yuko Takakusaki, 1st AG

1:07:03 - Lisa Towell

Congrats to all of you on some fine races!

The next club race is the Predictions & Resolutions 5K at noon on New Year's Day, go todcroadrunners.org to register to run or : https://www.dcroadrunners.org/volunteer/pr5k to volunteer. I could still use more help please and thanks.

Happy running!

Hope you can make it to the Holiday Relays tomorrow night!