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NO TMBC – 8 to 10 x 600m in 10k Pace, with 400m jogs

Fellow Endorphin Junkies

Tomorrow will be another nice day, starting off at 40 early in the AM, but warming to the low-50s – much nicer than in the last few weeks! It will also be a little windy, so a jacket would be helpful in the morning. A few of us will be running this workout at 8 AM at Yorktown, while others will be at W&L and still others out at Falls Church HS, so feel free to join in although this will – of course out of necessity – NOT an organized workout. Even when it is nice, you still need to hydrate – so bring water to your run!

February 25, 2021 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between

• Stallions: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Gazelles: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 8 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. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.

In club news from Coach Rich:

Hi everyone. Had a nice flyby and catch-up with Bonnie today. Can't wait till we can all get back together. Nothing too exciting to report just the same two reminders as last week.
1. Mar 7 is the Burke Lake 12K (Live Race)
2. Mar 7 (that same night) is the club annual meeting (virtual)
You can get all the information on each of these, and you can register at https://www.dcroadrunners.org/

Happy running!

Coach Big Guy will be running the workout at YHS in the AM, and Coach Rich is back from the DL - Yay!

NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs

Fellow Endorphin Junkies

The weather Thursday will be very difficult to run in, as a Snow/Sleet/Ice/Freezing Rain/Rain Storm will mess everything up, so I am urging you to consider running TMBC on Wednesday this week. Wednesday will be cold all day, mid 20s to 30, with lower humidity and windy in the AM for some cold "Real Feel," dropping to just 6 MPH in the evening, so running later in the day is recommended.

We continue with no "FORMAL" DCRRC Track Practice in Arlington, although some will run at Yorktown High School, W&L, and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

February 17 or 18, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be chilly like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and 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 5k pace.

In Coach Rich Club News –

Greetings Thursday morning faithful. Just a couple reminders for the upcoming DCRRC events.
1. Mar 7 is the Burke Lake 12K (Live Race)
2. Mar 7 (that same night) is the club annual meeting (virtual)
You can get all the information on each of these and you can register at https://www.dcroadrunners.org/

Happy Running!

Coach Big Guy will be at W&L in the AM tomorrow (Wednesday) with Iron Man Keith, as Coach Rich builds his base back