12 - 20 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be quite cool but very humid with Temps at 43 degrees and higher humidity at 79%, with little wind at 5 MPH and only 5% chance of rain, so remember to bring fluids because you need them because you will probably overdress and sweat it out! 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:

November 7th, 2019: 12 - 20 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 7:15 Pace
• Gazelles: 7:15 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:30 Pace

Stallions and Wolfies should be in for 16 to 20, with Gazelles 14 to 18, and Coyotes runners in for 12 to 16 repeats. This presumes you are not recovering from a marathon – which means watching your workouts for 26 days after the marathon and, of course, managing your taper if you are running Philly, Rehobeth, California International or another later race. If you are ten or more days out from the marathon, think fewer repeats at a slightly faster pace, finishing with a couple at 5k pace.

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 & 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:

Perfect weather and great racing by three of our Masters women at the NYC Marathon this past weekend. Huge congratulations ladies!!!

3:10:44 – Li Fang, PR
3:16:54 – Melinda Metz, PR
3:20:31 – Carrie Dunn

Registration is open for our annual Alexandria Turkey Trot 5M on Thanksgiving morning. It is a fabulously flat and fast 5M course if you want to burn off some calories early. It is also family-friendly and a moving block party, so bring all your visiting relatives whether they run or not. They can walk and make room for the Turkey. To register go to: https://www.alexandriaturkeytrot.com/.

We also need lots and lots of volunteers. Please consider helping. Register to volunteer at: https://www.alexandriaturkeytrot.com/volunteer/

Coach Big Guy is back from ATX and will join Coach Rich tomorrow at the track!

 

Upcoming Events

Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
Alexandria Turkey Trot 5 Miler
Thu, Nov 28th, 2019, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 8th, 2019, @10:00am
Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
Holiday Relays
Wed, Dec 18th, 2019, @7:00pm
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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.