NO TMBC – 12 to 16 x 400m in 10k Pace, with 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be cold to frigid, with temps starting in the low 30s and getting up on to the high 30s by late afternoon, with a lot wind up to 20 MPH and wind chills in the Teens! Dress Accordingly, and still hydrate! Yorktown may be dicey with ice, so we are headed to W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

January 28, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 14 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 16 Intervals

Gazelles: 7:15 to 8:00 Pace, 13 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 14 Intervals

As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. 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. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

Coach Big Guy will be at W&L tomorrow morning
doing the workout with some TMBC Covid Bubble pals!

 

Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Annual Club Membership Meeting
Sun, Mar 7th, 2021, @7:00pm
Book Club
Sun, Mar 14th, 2021, @4:00pm
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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.