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

Fellow Endorphin Junkies

Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be changeable in the morning, warmer but still with temps in the low-40s, some gusty winds, and a chance for a few snowflakes or little sprinkles. The track may be a bit slick, so be careful and deliberate in your runs tomorrow. Given the decent but somewhat challenging conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

December 5, 2024 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

As Coach 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. For those of you training through, 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 Big Guy Report –

Lots and Lots of AMAZING results this week – and those are the ones I found – If I missed you – and I am SURE I missed a few, please let me know for next week!

In the Thanksgiving Day DCRRC Alexandria 5 Mile Turkey Trot a lot of the TMBC crew was trying to earn that second piece of Pumkin Pie – and while Coach Anna said don't even mention her result, it was still pretty good despite her allegedly "easing off" in the race:

DCRRC Alexandria 5 Mile Turkey Trot

Anna Staats 30:11, good for 19th Overall Female, 7th Age Group

Mark Bourgeois 41:33

Coach Big Guy 43:52

Mary Kusler 47:40

Shawna Barry 51:57

In the Pilgrim Pie Run 5k in Chicago Zach S SMOKED it (just like my turkey) in 16:21 for the 5k and 5th Place Overall! Way to go Zach!!!

In the BCRR Thanksgiving Race in Langhorne, PA, Jonathan Peruski ran a 30:11 for 5 miles, good for 4th Overall, and 1st in his Age Group! Meanwhile his wife our Bonnie Harvery Peruski ran a 35:13 for 5 Miles, good for 3rd Overall Female and 1st in her Age Group! Wow – the Peruski family is FAST!

In the Club DCRRC Gar Williams Half Marathon this past Sunday, we had some great and good performances – and then the Coach – still nursing a hamstring strain from Thursday's Turkey Trot foolishly tried to run – lesson for the TMBC – "Listen to Your Body" – and let it Heal! As for Kristin – Woo, Hoo! Great Work by Yuko and Yves too!

DCRRC Gar Williams Half Marathon

Kristin Hume 1:35:57 18th Overall, 2nd Female, first in her Age Group!

Yuko Takakusaki 1:47:38 2nd Age Group

Coach Big Guy 2:14: 32

Yves Nugent 2:55:21

Happy running!

Coach Big Guy is back on the DL but will see you at Yorktown Track at 6 AM after warmup tomorrow!

NO TMBC - RUN A TURKEY TROT

Fellow Endorphin Junkies - 

 

So SORRY for the late email. Never missed one till now! That's probably because there is never any TMBC on Thanksgiving Day. Instead we urge everyone to race a Turkey Trot wherever the are this day.

If you are in DC, come run the Club's Annual Turkey Trot in Alexandria. Details on the Club website. It's a bit damp, but our spirits are sunny - I will check you in as I'm volunteering. Still time to register before the 9 am start.  

Club News and Race Report

 

in Philadelphia Elise Mullenniex absolutely CRUSHED the Philly Marathon in a Sub-3:00, running 2:58 and beating the Boston qualifier time by almost 32 minutes!!!  She finished 17th in her age group in a race with over 12,000 runners!  Way to go Elise!!!

The Gar-Williams Half Marathon is this Sunday. Details and sign ups for the race and volunteers on the Club website.

See you all next week, if I don't see you at the Turkey Trot or Gar-Williams. Mrs. Big Guy and I give thanks for all of you who enrich our lives so much!

 

Coach Big Guy