14 to 16 x 400m in 10k Pace, 100m recovery jog

Fellow Endorphin Junkies:

The weather tomorrow cooler with Temps at 45 degrees and higher humidity at 73%, with little wind at 4 MPH and only 5% 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: 

April 12th, 2018:  14 - 16 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

Boston Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 6 x 800 at just a bit faster than Boston pace, with 200m easy jogs recovery.

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 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:

The Club April Happy Hour supporting the Capital Area Food Bank is next week on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: 


Come out to the Happy Hour to congratulate our Boston runners!

The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:


            Congrats to the TMBC’ers for some excellent race performances:

Baltimore & Annapolis Marathon

3:09:16 - Hai Nguyen, PR and BQ

Cherry Blossom 10M

1:05:17 - Lauren Skowera

1:08:38 - Kyle Edgerton

1:09:21 - Neeraj Pradhan (6thPlace, Men’s Open Team DCRRC Great Danes)

1:12:18 - Paul Ryan

1:14:27 - Kevin Cunningham

1:22:13 - Elizabeth Kelley

1:23:59 - Mary Kusler

1:27:05 - Graham Magill

1:28:29 – Coach Big Guy (8thPlace, Mixed Masters Team DCRRC Dalmations)

1:36:00 - Keith Campbell

2:03:50 - Deborah Margraff   (8thPlace, Mixed Masters Team DCRRC Dalmations)

Crystal City 5K Fridays (4/6)

18:46 – Brian Young

Both Coach Big Guy and Coach Rich will be out there tomorrow – a two-fer! 


Upcoming Events

Happy Hour
Thu, Oct 25th, 2018, @6:30pm
2018 Costume Caper 5K Run and 1 Mile Kids’ Fun Run
Sat, Oct 27th, 2018, @8:45am
2018 Alexandria Turkey Trot
Thu, Nov 22nd, 2018, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 9th, 2018, @10:00am
DCRRC Christmas/Hanukkah Track Relays
Wed, Dec 12th, 2018, @8:00am
DCRRC Gar Williams Half Marathon
Sun, Dec 16th, 2018, @9:00am
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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.