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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!

10 x 500, 5K pace with 300 rest

Hi Everyone. It's going to be warm and a bit wet tomorrow morning. No matter how you look at it, it won't be near as bad a what our fellow runners endured at the MCM this weekend so please come on out. It's a speed workout of 10 x 500 at 5K pace with 300 rest.
As always we will start at 6:00AM at the Yorktown High School track. Please be warmed before then and ready to go at 6.
At the inaugural MCM 50K Liz Ozeki ran an eye-popping 3:42:04 FTW in the OAF race. Liz was also 4th OA in the race and this was a 50K PR for her by 41 minutes. This comes on the back of her 2:54 marathon PR in Chicago 2 weeks earlier. TWe are all bowing to you Liz. Phenomenal work and congratulations on such well-earned and deserved success!!!

It was of course a tough day on the marathon and 50K course with buckets of rain and warm temps. The crew made the best of it with one PR and one first ever marathon ...

Marine Corps Marathon
3:28:16 - Brian Young
3:29:31 - Chris Walsh
3:30:39 - Steve Peterson
3:35:41 - Chelsea Suydam, 15 minute PR!
3:55:35 - Mikala Harris, 1st marathon!
4:47:33 - Dara Schulman
4:52:13 - Judah Dal Cais

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/

Big Guy is back in Austin this week. I look forward to seeing you in the morning.

Rich