4 to 6 x 1000m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be challenging, with temps in the high 40s and very high humidity at 93%, and although there seems to be a window at 6 AM, we could be in for some rain – although we have had rain forecast for a while and very little has fallen. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for warm up laps and instructions.

Unfortunately, Coach Big Guy will miss the workout. While I feel great, running every day while recovering from my calf injury, I was exposed to someone on Christmas day who tested positive for Covid. My results are not back yet, but even if I am negative, I am going to give everyone at least a week before I am even around them in a mask – I am super Covid Cautious, but family gatherings are difficult to miss, and we all manage risks every day – I will be very sorry to miss you guys tomorrow. The Good news is that while isolating I took some new USA Track & Field courses and took my recertification test – and am happy to report I got a 100%, so I am recertified for another three years! Mrs. Big Guy and I, along with Coach Rich and Vicki, would like to wish everyone a Happy, Safe and most of all, Healthy New Year!

December 30, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is cool like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

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

Stallions: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 to 5 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

In Coach Rich Club News –

Greetings Thursday Morning Faithful. I hope everyone celebrating had a great Christmas. No races to report on this week but there is one coming up on New Year's Day.

The next cub race is the Predictions & Resolutions 5K on New Year's Day starting at noon. The race is a great way to start the new year and is family friendly. It is free for club members and just $10 for nonmembers. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

After this, the next club races come quick. The Al Lewis 10M is Saturday January 8 and the JFK 20k / MLK 5K are on January 15. You can sign up to run or volunteer for each of these at https://www.dcroadrunners.org/

Wishing you and your families a Happy New Year and of course Happy Running!

Coach Big Guy is out on Covid Caution, but Coach Rich will be at Yorktown tomorrow morning


Upcoming Events

DCRRC Hugh Jascourt 4-Miler
Tue, Jun 20th, 2023, @7:00pm
Book Club
Sun, Jun 25th, 2023, @4:00pm
DCRRC Age Handicapped 4-Miler
Tue, Jul 4th, 2023, @8:00am
DCRRC Bastille Day 4-Miler
Fri, Jul 14th, 2023, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 26th, 2023, @7:00pm
DCRRC Steve Thompson 8K
Sun, Aug 6th, 2023, @7:00am
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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.