10 to 12 x 400m in 10k, 200m jog

Fellow Endorphin Junkies

For those in good health, tomorrow will be a hot and humid July day - between the 75 and 90, with little wind and a chance of afternoon thunderstorms, with Temp + Dewpoint starting at 145 (difficult) to 155 (caution) – so a morning workout is probably called for, and whenever you run, take the conditions into account! I will be dropping a couple of intervals and running 5 to 10 percent slower in this weather myself to adjust.

A couple of us will be at Yorktown tomorrow morning at 7 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-)

July 9, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 10 to 12 x 400m in 10k Pace, with 200m jog

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was now. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 200 (which is 100m more than usual to compensate for the conditions). If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. You should also focus on your form – get up on your toes and Lift your knees!

And now the Coach Rich News!

Greetings crew. It sure has heated up and looks like it will continue for a while. Think how good it will feel when we again get a morning in the 60s!

Just one result to report this week for The Admiral, Paul Ryan. He participated in the PVTC Virtual 8K and turned in a fine time of 37:27. This was good for 2nd 60-69 and the 1st place 60-69 runner was the winner of the race! Well done Paul!

The #dcrrc1milechallenge is back and starts this coming Monday July 13. This is a virtual 1 mile event run solely on track this time. It starts on July 13 and finishes on July 18. Once again, we aim for this to be the TMBC workout next week. All the details are at https://www.dcroadrunners.org/ and on the club Facebook page at: https://www.facebook.com/events/2808709242748723/

Also in July, TeensRun DC is holding their QuaranTeens Run DC Virtual 5K. The race is free but you do need to register in advance. We are sponsoring the race so you can sign up on our website. They are also taking donations to support their efforts to mentor kids in underserved areas in DC. Even if you can give just $1 it would be appreciated. If you donate $35 you do get a nice race shirt but again the race is free to participate in so set a 5K goal and go out there and get it! For more about Teens Run DC go to: https://www.teensrundc.org/

Happy running!

Coach Big Guy and Coach Rich will be out doing the workout or a variation tomorrow

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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.