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10 to 12 x 400m in 10k pace, 400m 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 nice on Thursday morning, with temps in the lower-50s, and 85% humidity with a little bit of wind – a little warmer than last week but still quite nice! Even though the conditions are pretty good, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! Sorry for the way early email, but he Big Guy is headed to Mexico to speak on Artificial Intelligence law and will be traveling all day Wednesday, so Coach Jill will be covering this Thursday's practice.

November 9, 2023 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 11 to 12 Intervals

Gazelles: 7:15 to 8:00 Pace, 11 to 12 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 to 12 Intervals

As 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 Rich Report –

Hi Everyone. Reminder for the DCRR club happy hour Thursday night at Arlington's Four Courts. It starts at 5:30. Finger foods provided. Bunion Derby Awards will be handed out and it will generally be a good time. I look forward to seeing many of you there.

At the races this past weekend.

Tatyana Steis was the 1st OAF at the Backyard Burn 10M trail race at Riverbend on Saturday. Hubby Dexter was 2nd in his AG and to make a total family affair, their son Roman is going to the State Championship XC meet for Yorktown HS on Saturday. Huge congrats to all the Steis'!

Huge congrats to all our NYC Marathon runners. Here's the rundown ...

3:10:43 - Kevin Finnerty
3:52:08 - Kimberley Sweeney
4:54:11 - Peter Castelino
5:22:36 - Shawna Barry

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/. 
Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!

Rich

Coach Big Guy will be in Cancun but Coach Jill will see you at Yorktown Track at 6 AM after warmup tomorrow!

4 to 6 x 1000m in 5k to 10k Pace, 400m easy jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be super for the Big Guy, as I LOVE the chilly weather, but perhaps jacket weather for everyone else, with temps in the mid 30s, humidity lower than 70% (!!!), and only a bit of wind at 6 MPH. Despite the relatively nice weather, you should still bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

November 2, 2023 – 4 to 6 x 1000m at 5K ("Interval") or 10K ("Cruise Interval")Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

The number of intervals and the pace are subject to your fall race schedule. If you just ran a race in the last couple of weeks, 4 is fine at 10k. If you are racing this weekend – sleep in! If you are racing in two weeks, 4 at 5k Pace. If you are training through, 5 to 6 at 10k to start, and if you are feeling frisky after 2 or 3, bust a move to 5k pace! I also want to second Coach Rich's sentiments below – for all the TMBC MCM racers, all the DCRRC runners, and frankly, all the runners – the efforts I saw at the Mile 23 DCRRC Cheer Zone were AMAZING! You gals and guys ROCK!

Water breaks are important ALL year round, especially when it is warm like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

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

Stallions: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:30 Pace

Gazelles: 7:15 to 8:15 Pace

Coyotes/MTP Trainees: 8:15 to 10:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. As with several of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with approximately 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Greetings track fans. A great weekend of racing for several of our faithful at MCM

Huge shoutout and congrats to Anna Staats in the 50K FTW! Truly amazing and she looked amazing out there!!! Also super impressive performances by Rodrigo Vellon and Jack Phillips. Rodrigo was 5th OA and 1st AG. Jack was 2nd AG. Needless to say, PRs for all 3. Congrats again to all of you.

3:22:04 - Rodrigo Vellon
3:35:57 - Anna Staats
3:48:59 - Jack Phillips

In the marathon, Elise Mullenniex turned in a fine time of 3:17:39. A BQ by almost 13 minutes and I believe a PR? Way to go Elise!!!

Last but not least, Christie Wetzel ran the MCM 10K in a tine of 41:40 which got her a nice AG win and a finish in time to cheer for Rodrigo in the 50K. Congrats to Christie

Many thanks to all the DCRRC volunteers and cheer squads out on the course. You provided good spirits and much needed support to not only our club runners but to the masses as well.

The Club happy hour and Bunion Derby awards ceremony will be at Arlington's Four Courts on Thursday November 9 starting at 5:30PM.

The next Club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/.

Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!
Rich

Coach Big Guy will be at Yorktown tomorrow morning!