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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
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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!

TMBC: 12-20 x 400, 10K pace, 100 rest

Hi Everyone. This week the Big Guy is wine tasting his way through Napa Valley. That sounds good to me but alas I will look forward to meeting you guys tomorrow morning. The weather looks great compared to what we had last night and what is coming this afternoon with the temperature around 63'. We will have a bit of wind at 13mph or so but again great compared to the swelter that has dominated most of this summer. Regardless of weather, stay hydrated and bring your favorite beverage along to rehydrate.

Another strength workout again this week but this time 400s. Anywhere between 12 and 20 of them depending on where you are in your training. The pace is your current 10K pace and the rest is 100m. Same goal as last week in keeping your HR elevated for the entire session. Stop for a drink after each set of 4 but keep the rest intervals moving consistently.

I hope all of you that attended the picnic and XC race had a good time. How can you go wrong with District Taco as your reward! Unfortunately, the results from the race are not posted yet and I have no other results to report.

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. If you had not heard, the Bastille Day 4M is now officially canceled. 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

I will see you all out on the Yorktown HS track tomorrow morning for a 6:00am workout start. Please be warmed up and ready to go before then.

Happy running!

Rich