Track Jan 11 - 12-14 x 400, 100 rest

Fellow Endorphin Junkies,

The weather tomorrow morning will be warmer than last week - how could it not be! Temps at 34 degrees and much higher humidity at 94%, with little wind at 2 MPH and only 10% chance of rain, but still remember to bring fluids because you need them as much in the winter as in the summer!

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: 

12 - 14 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 7:00 Pace 
  • Gazelles: 7:00 to 7:45 Pace
  • Coyotes/MTP Trainees: 7:45 to 9:30 Pace

This should be a familiar workout, as we do this one several times each cycle, and it is a good one.  Thesw 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:


Club Challenge 10M registration is open.  Lots of the crew already registered and lots still not registered.  The race is Sunday Feb 25 and this is a major club / team activity for us.  Please participate.  Here's a link for all the info and to register.

Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events.  Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents.  We will elect a new board of directors and honor our 2017 club award winners.  This is a hugely fun event and always well attended.  Please show your support and sign up now.  Here is a link to all the details and to register for the dinner.  Thanks!


Coach Big Guy is in Austin this week and next, but Coach Rich will be out there to coach tomorrow. 


Upcoming Events

DCRRC Bluemont 5K
Wed, Jul 18th, 2018, @7:00pm
DC Road Runners Track Championship
Sat, Jul 21st, 2018, @5:00pm
DCRRC Steve Thompson 8K
Tue, Aug 7th, 2018, @6:45pm
DCRRC Larry Noel 15K Race and 3K Fun Run
Sun, Sep 2nd, 2018, @5:00pm
DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 30th, 2018, @7:00am
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.