DC Road Runners - Enter your slogan here

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!

12-20 x 400 @ 10K pace, 100 rest

Greetings Thursday morning track fans. Welcome to real Fall weather this week. Personally I love this weather and it should be great out there tomorrow morning. Please dress a little warmer. The workout is 12-20 x 400, 100 rest. 400s at 10K pace. This is a strength workout that works well for 10 days before the MCM.

As always, we will start promptly at 6:00am at the Yorktown HS track on Greenbrier St. in Arlington. Make sure and be there warmed up beforehand.

In racing news, Yared Addisu ran the Grand African 5K in DC in a time of 18:50. A solid time but the highlight had to be his photos with fellow Ethiopian great, Kenenisa Bekele. If you somehow have never heard of Bekele he is the former 5,000m and 10,000m world record holder, most decorated world cross country champion in history and the 2nd fastest person ever in the marathon with a time of 2:01:41. At Berlin he became the Masters Marathon world record holder with a 2:05.

On vacation in New Mexico, Miguel Cuya ran the Duke City Marathon in Albuquerque adding New Mexico to the long list of destination marathons he has completed.

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.

Big Guy is still away but will return next week where I am sure we will hear all about Austin City Limits and Austin FC soccer. I will see you all in the morning. Happy running!

Rich