Fellow Endorphin Junkies -
The weather tomorrow will be cold, with the temperature just below freezing all day long. There will be at least some wet stuff tonight, whether snow, ice, or freezing rain, so it is quite likely early in the AM things will be very icy – reconsider before you run! If you do run, be VERY careful, and Yorktown will absolutely be a MESS, and W&L likely will be one too, so this workout should probably be done, if at all, on safer neighborhood streets. Jill, Keith and I did the workout this morning, and Friday is an option too. If you do head out, dress accordingly, and as always you should still bring fluids. Whatever you decide, as always – STAY SAFE OUT THERE!
February 11th, 2021 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with 3:00 minute standing rest
Water breaks are important ALL year round, even when it is cold as tonight, so remember to hydrate before, during and after your runs - after each interval
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:15 to 6:45 Pace
Wolf Pack: 6:45 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:45 Pace
This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 15-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.
Here is the Coach Rich Club News this week:
Hi Everyone. You can still participate in the GW Birthday Marathon and Half Marathon. It's free. Reminder about all upcoming events below.
• Feb 6 - 15 is a Virtual GW Birthday Marathon and Half Marathon
• Mar 7 is the Burke Lake 12K (Live Race)
• Mar 7 (that same night) is the club annual meeting (virtual)
Happy Running!
Coach Big Guy went to the track today, and Coach Rich is too smart to risk his recovery on ice!
