2 x 20m Tempo + 2 x 400m

Fellow Endorphin Junkies:

The weather tomorrow morning will be very cold, with temps at 25 degrees with high humidity at 77% and a little wind at 3 MPH, so quite cold, with a chance for some icy spots on the track, so you will want to dress accordingly, and as always you should bring plenty of fluids.

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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

November 14, 2019 – 2 x 20:00 minute Tempo Runs (somewhere between 10k and 10m pace), with walk back to start plus water and 2:30 minute standing rest, then 2 x 400m at 5k pace w/200m jog in between

Water breaks are important ALL year round, eve when it will be frigid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace, 30 seconds faster for the 400s

Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster for the 400s

Gazelles: 7:30 to 8:15 Pace, 30 seconds faster for the 400s

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 30 seconds faster for the 400s

This week's workout is a good base workout – with some sharpening intervals at the end. Don't be afraid to start at 10 mile pace and after a couple of laps ratchet it up to where you are "Comfortably Hard" – say 15 to 25 seconds SLOWER than 10k pace. After 20 minutes, we will call time, walk to start, drink some water, and 2.5 minutes later the second Tempo run begins. Try to focus on very smooth, relaxed running at a good pace. Once you get the Tempo runs done, walk to the start, drink some more water, letting your heart rate get back to near normal, and then start your 2 x 400m sharpening intervals – about 3 to 4 minutes after you finish the Tempo run – don't be afraid to let the Lactic Acid pool in your legs, in fact, part of this exercise is meant to help you get used to pushing past the lactic threshold later in the race, with a finishing burst of speed such as these 400s.

In Club news from Coach Rich -

Perfect cold weather again for the Veteran's Day 10k at Hains Point. Fantastic performances by everyone!

34:05 - Rodrigo Vellon, PR
36:56 - Christie Wetzel, PR and 3rd OAF
37:52 - Ze Dagher, PR
42:59 - Katie Stilling, PR

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 and Coach Rich will be at track practice tomorrow

 DCRRlogotypeRRCA member

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.