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4 to 5 x 1000m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be Nice, with temps in the low 50s, high humidity at 96%, and little wind at 5 MPH, so another very fall-like day. Despite the cool 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 3, 2022 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery

Water breaks are important ALL year round, even when it is cool 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 7:15 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 9:45 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. Most of us should do 5 intervals, but those recovering from their fall marathon, or running Richmond, might want to do just 4. 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 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace. If you raced recently, feel free to do these at closer to 8k/10k pace, but Richmond runners should use these to sharpen and run their last true hard workout before that race – so reduce intervals rather than speed so you won't be too tired by the workout. Anybody doing New York – Good Luck and stay in bed!

In Coach Rich Club News –

Greetings Thursday track fans. Big weekend at the MCM 50K. Several of us worked at the Club's water and nutrition station on the 50K course. Lots of fun and we got to cheer on Kenneth Riley who got himself a shiny new 50K PR by 37 minutes running a time of 4:38:14. Huge congrats to Kenneth.

A few crew members took on the marathon. Well done and congrats to you all ...

3:12:46 - Andrew Golden, PR
3:23:31 - Kate Scott, PR by 23min
3:53:42 - Yuko Takakusaki
5:50:37 - Jill Brasky (w/support from pacer Coach BG, who reports Jill had terrible stomach issues, but still managed to "gut" it out and finish despite wanting to fold)

The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to www.alexandriaturkeytrot.com. We need lots of volunteers.

The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.

See you all in the morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!

2 x 20:00 Tempo Runs, 2:30 walk back and rest between

Fellow Endorphin Junkies -

The weather tomorrow morning will be Nice, with temps in the low 50s, some humidity at 77%, and some gusty wind at 15 MPH, so a very fall-like day for my return to DC. Despite the cool weather, you should still bring plenty of fluids.

October 27, 2022 – 2 x 20:00 minute Tempo Runs (These at 10m to Half-Marathon pace), with 2:30 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, especially when it hot 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m/13.1 pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Greetings Thursday track fans. Just a couple races to report on this week as several peeps are making their final preparations for MCM and Richmond.

Rodrigo Vellón ran the Quijote Marathon in his hometown in Spain in a time of 2:45:12. He was the first local person in the race. Rodrigo used this as a prep for a PR attempt at Richmond in 2 weeks. Congrats Rodrigo and good luck at Richmond.

In the half marathon at this same event, Christie Wetzel was 3rd OA in a PR time of 1:21:38. Huge congrats to Christie on her PR. She will also be running Richmond.

The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.

The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.

Best of luck to Andrew, Yuko, and Coach Jill at MCM this weekend and to Kenneth at the MCM 50K. See you all in the morning.

See you tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the morning!