DC Road Runners - Enter your slogan here

3 x 1600m in 10k Pace, optional 2 x 400m

Fellow Endorphin Junkies -

The weather tomorrow morning will be cold at 36 degrees but with higher humidity at 80% with a little wind at 7 MPH, with 35 to 40% chance of showers, so dress accordingly, and as always you should still bring fluids.

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

November 21, 2019 - 3 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, and an optional 2 x 400m in Interval (5k) pace

Water breaks are important ALL year round, even when it cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster for 400s if added

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster for 400s if added

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster for 400s if added

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster for 400s if added

This week's workout is a base workout, aiming at building strength and endurance for your winter/spring races and spring marathons. As always, don't go out too quick on the first 1600, and try to make each interval a bit faster than the last. Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! Remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace, and especially if you are adding the 400s. The 400s sharpen and add speed to your running diet – so add them if you are racing over the next few weeks and are feeling frisky.

Here is the Coach Rich Club News this week:

As always, there were many great performances at the races this past weekend. Congrats to all!!!

Richmond Half Marathon
1:30:01 - Katie Stilling, PR
1:40:12 - Kenneth Riley, PR

Richmond Marathon
3:40:40 - Mark Bourgeois, PR with perfectly even splits!
3:58:19 - Emily Riley, PR by 28 minutes!!!

At the Annapolis 10K Clara Lau turned in a 58:22

At the Cranberry Crawl 5K on Hains Point Paul Ryan ran his fastest 5K of the year in 22:04. Good for 1st AG

At the Las Vegas Half Marathon Chris Walsh has so much fun in Vegas that a PR did not happen but a real fine time of 1:30:58 is still really nice!

Registration is open for our annual Alexandria Turkey Trot 5M on Thanksgiving morning. It is a fabulously flat and fast 5M course if you want to burn off some calories early. It is also family friendly and a moving block party so bring all your visiting relatives whether they run or not. They can walk and make room for the Turkey. To register go to: https://www.alexandriaturkeytrot.com/. We also need lots and lots of volunteers. Please consider helping. Register to volunteer at: https://www.alexandriaturkeytrot.com/volunteer/

The Snowball Series Races start on Sunday December 8 with the Bread Run 10K. For complete Snowball Series Races and to register follow this link: https://www.dcroadrunners.org/races/race-rules/3839-2019-2020-snowball-series-rules.html

Less than a month now to the 2019 Holiday relays. They will be at at W-L HS track on Wednesday night December 18 starting at 7pm. This is a hugely fun event where fastest runners are paired with slowest and so on down the line. The paired runners race 10 x 400m back and forth. For further details follow this link but remember that this is our track workout for that week. There will be no Thursday morning track on the 19th: https://www.facebook.com/events/540349279872514/

I look forward to seeing everyone tomorrow morning

Coach Big Guy and Coach Rich will there at track practice tomorrow.

2 x 20m Tempo + 2 x 400m

Fellow Endorphin Junkies:

The weather tomorrow morning will be very cold, with temps at 25 degrees with high humidity at 77% and a little wind at 3 MPH, so quite cold, with a chance for some icy spots on the track, so you will want to dress accordingly, and as always you should bring plenty of fluids.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

November 14, 2019 – 2 x 20:00 minute Tempo Runs (somewhere between 10k and 10m pace), with walk back to start plus water and 2:30 minute standing rest, then 2 x 400m at 5k pace w/200m jog in between

Water breaks are important ALL year round, eve when it will be frigid 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 low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace, 30 seconds faster for the 400s

Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster for the 400s

Gazelles: 7:30 to 8:15 Pace, 30 seconds faster for the 400s

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 30 seconds faster for the 400s

This week's workout is a good base workout – with some sharpening intervals at the end. Don't be afraid to start at 10 mile pace and after a couple of laps ratchet it up to where you are "Comfortably Hard" – say 15 to 25 seconds SLOWER than 10k pace. After 20 minutes, we will call time, walk to start, drink some water, and 2.5 minutes later the second Tempo run begins. Try to focus on very smooth, relaxed running at a good pace. Once you get the Tempo runs done, walk to the start, drink some more water, letting your heart rate get back to near normal, and then start your 2 x 400m sharpening intervals – about 3 to 4 minutes after you finish the Tempo run – don't be afraid to let the Lactic Acid pool in your legs, in fact, part of this exercise is meant to help you get used to pushing past the lactic threshold later in the race, with a finishing burst of speed such as these 400s.

In Club news from Coach Rich -

Perfect cold weather again for the Veteran's Day 10k at Hains Point. Fantastic performances by everyone!

34:05 - Rodrigo Vellon, PR
36:56 - Christie Wetzel, PR and 3rd OAF
37:52 - Ze Dagher, PR
42:59 - Katie Stilling, PR

Registration is open for our annual Alexandria Turkey Trot 5M on Thanksgiving morning. It is a fabulously flat and fast 5M course if you want to burn off some calories early. It is also family friendly and a moving block party so bring all your visiting relatives whether they run or not. They can walk and make room for the Turkey. To register go to: https://www.alexandriaturkeytrot.com/. We also need lots and lots of volunteers. Please consider helping. Register to volunteer at: https://www.alexandriaturkeytrot.com/volunteer/

Coach Big Guy and Coach Rich will be at track practice tomorrow