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12 to 20 x 400m in 10k Pace, 100m jogs between

Fellow Endorphin Junkies:

The weather tomorrow will be just a bit cooler with Temps at 64 degrees but still higher humidity at 82%, with little wind at 7 MPH and only 5% chance of rain as the overnight rain should end about 3 AM, but still remember to 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 to warm up. Workout as follows:

September 27th, 2018: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:15 to 7:45 Pace
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace

Chicago Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 6 x 800 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

Wineglass Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 x 400 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

These 400m workouts should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed and 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:

A few real nice race results from this past weekend

Clarendon Day 5K/10K Double
22:17, 48:54 - Kevin Cunningham (just missed the AG podium with a 4th 50-59)
26:13, 58:43 - Clara Lau

At the Half Ironman in Augusta, GA, George Sprinkel posted a real nice 5:31:16. Still amazing to me the dedication it takes to do these things

DC Road Runners Club October Happy Hour is set for October 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there!

Coach Big Guy will be at practice tomorrow, with Coach Rich returning next week!

3 to 5 x 1600m

Fellow Endorphin Junkies -

The weather tomorrow morning will be cooler, with temps at 66 degrees and higher humidity at 88%, with little wind at 2 MPH, 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.

September 20, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler 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: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals

Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals

Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 to 4 x 1600m

This week's workout is base workout, aiming at building strength and endurance for the marathon. As always, don't go out too quick on the first couple, 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.

Here is the Coach Rich Club News this week:

Huge congratulations to DC Road Runner Christine Westcott. Christine posted a time of 3:03:17 at the Huntsville (Utah) Marathon last Sunday. She was the 3rd OAF and her time was a 13+ minute PR. All this at age 48!!! Needless to say, we are all VERY proud of her.

Paul Ryan ran a strong 6:04 for 1600 at the Northern Virginia Senior Olympics. He placed 4th overall out of 22 and won his AG. Paul was a picture of consistency on the track this summer with all his times oh so close 6 minutes. By beating 6:06, however, Paul is an ALL-American for his Age Group (65+).

At the Navy – At the Air Force Half Marathon, Hai Nguyen ran a solid 1:38:24

The DCRRC Picnic and 3M XC race is coming up on Saturday Sep 22 at Landon School in Bethesda. This is a great event and for the entire family. Please register whether you are running or just picnicking. Register all family members please so we can make sure and have enough food. Full info and to register go to dcroadrunners.org.

Lastly, the National Capital 20M and 5M races are at Carderock on Sunday Sep 30. Great tune-up race for your Fall Marathon. Full info and to register go to dcroadrunners.org.

Coach Big Guy will be there at track practice tomorrow!