Fellow Endorphin Junkies
Tomorrow will be another nice day, starting off at 40 early in the AM, but warming to the low-50s – much nicer than in the last few weeks! It will also be a little windy, so a jacket would be helpful in the morning. A few of us will be running this workout at 8 AM at Yorktown, while others will be at W&L and still others out at Falls Church HS, so feel free to join in although this will – of course out of necessity – NOT an organized workout. Even when it is nice, you still need to hydrate – so bring water to your run!
February 25, 2021 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between
• Stallions: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Gazelles: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 8 Intervals
This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.
In club news from Coach Rich:
Hi everyone. Had a nice flyby and catch-up with Bonnie today. Can't wait till we can all get back together. Nothing too exciting to report just the same two reminders as last week.
1. Mar 7 is the Burke Lake 12K (Live Race)
2. Mar 7 (that same night) is the club annual meeting (virtual)
You can get all the information on each of these, and you can register at https://www.dcroadrunners.org/
Happy running!
Coach Big Guy will be running the workout at YHS in the AM, and Coach Rich is back from the DL - Yay!
