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

Fellow Endorphin Junkies:

The weather tomorrow will be hot & humid with Temps at 74 degrees and higher humidity at 84%, with little wind at 2 MPH and only 5% chance of rain, so remember to bring fluids because you need them in this swelter! 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:

August 16^th, 2018: 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 & MTP runners in for 12 to 16 repeats.

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:

Just a couple results to report this week:

Steelman Sprint & Olympic Triathlon at Lake Nockamixon-2018

2:34:17 - Rodrigo Vellon, 2nd AG

2:42:26 - Christie Wetzel, 1st AG

Paul Ryan ran the 1500m at MD Senior Olympics:  He was 2nd in his AG with a strong 5:38.  This equates to a 6:05 mile and was Paul's best track performance so far this season.  Real nice splits:  1:27, 1:30, 1:33, 1:08 (final 300m).  Way to go Paul!

Next Bunion Derby race is the Paul Thurston 4.5M round Burke Lake on August 21.  Details and to register go to the club website: dcroadrunners.org

Both Coach Big Guy is in LA hanging with aging rock stars none of you youngsters know, but Coach Rich will be out there tomorrow! 

20 Minute Tempo Run + 2 x 400m in 5k Pace

Fellow Endorphin Junkies 

The weather tomorrow morning will be pretty warm, with temps at 73 degrees with high humidity at 88% and a little wind at 5 MPH, so a bit steamy and 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. 

    

August 9, 2018 – 20 Minute run at Tempo Pace (somewhere between 10k and 10m pace), 3 to 5 minute recover, w/water, then 2 x 400m at 5k pace w/200m jog in between

Water breaks are important ALL year round, particularly when it will be steamy 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

Wolf Pack: 6:45 to 7:30 Pace

Gazelles: 7:30 to 8:15 Pace  

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

This week’s workout is a good base workout – with some sharpening intervals at the end, and we will have challenging weather.  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. Try to focus on very smooth, relaxed running at a good pace.  Once you get the Tempo run done, walk to the start, drink some water, let your heart rate get back to near normal and start your 2 x 400m sharpening intervals – about 3 to 5 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 -

WO&D 10K - Really hot night

38:31 - Rodrigo Vellon, 1st 20-29, PR

40:48 - Christie Wetzel, 2nd OAF

Steve Thompson 8K - Ridiculously hot and steamy night

31:37 - Rodrigo Vellon, 1st 25-29, PR

32:17 - Kyle Edgerton, 3rd 35-39

33:09 - Chris Walsh, 2nd 25-29

33:26 - Christie Wetzel, 1st OAF

37:18 - Liz Ozeki, 2nd 30-34

38:35 - Paul Ryan, 1st 65-69

42:12 - Andrew Mulrean

Next race in the Bunion Derby Series is the Paul Thurston 4.5M round Burke Lake on Tuesday August 21.

Coach Big Guy will be at track practice tomorrow with Coach Rich!