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

Fellow Endorphin Junkies:

The weather tomorrow will be just a bit cooler with Temps at 64 degrees but still higher humidity at 82%, with little wind at 7 MPH and only 5% chance of rain as the overnight rain should end about 3 AM, but still remember to bring fluids!

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:

September 27th, 2018: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:15 to 7:45 Pace
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace

Chicago 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 Marathon pace, with 200m easy jogs recovery.

Wineglass Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 x 400 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

These 400m workouts 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:

A few real nice race results from this past weekend

Clarendon Day 5K/10K Double
22:17, 48:54 - Kevin Cunningham (just missed the AG podium with a 4th 50-59)
26:13, 58:43 - Clara Lau

At the Half Ironman in Augusta, GA, George Sprinkel posted a real nice 5:31:16. Still amazing to me the dedication it takes to do these things

DC Road Runners Club October Happy Hour is set for October 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there!

Coach Big Guy will be at practice tomorrow, with Coach Rich returning next week!

 

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.