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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

12 - 20 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be quite cool but very humid with Temps at 43 degrees and higher humidity at 79%, with little wind at 5 MPH and only 5% chance of rain, so remember to bring fluids because you need them because you will probably overdress and sweat it out! 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 to warm up. Workout as follows:

November 7th, 2019: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 6:00 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 10:30 Pace

Stallions and Wolfies should be in for 16 to 20, with Gazelles 14 to 18, and Coyotes runners in for 12 to 16 repeats. This presumes you are not recovering from a marathon – which means watching your workouts for 26 days after the marathon and, of course, managing your taper if you are running Philly, Rehobeth, California International or another later race. If you are ten or more days out from the marathon, think fewer repeats at a slightly faster pace, finishing with a couple at 5k pace.

The 400m workout should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed & endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

Perfect weather and great racing by three of our Masters women at the NYC Marathon this past weekend. Huge congratulations ladies!!!

3:10:44 – Li Fang, PR
3:16:54 – Melinda Metz, PR
3:20:31 – Carrie Dunn

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 is back from ATX and will join Coach Rich tomorrow at the track!