Fellow Endorphin Junkies
GOOD NEWS – WE ARE BACK TO YORKTOWN TRACK TOMORROW MORNING!!! BAD NEWS - Tomorrow morning's weather will be perhaps the coldest of the year, with temps at 16 degrees, but low humidity and almost no wind. Give yourself some time to "WARM UP" around 5:40 AM for a 6 AM sharp start. GOOD NEWS – Tomorrow's workout is in 10k pace over longer intervals, sparing us some wear and tear, since extreme cold – like extreme heat – WILL impact your pacing and ability to stretch – about 10% on times and give yourself a little extra time to warm your muscles and prepare for the interval speed work.
January 27, 2022 - 4 to 5 x 1200m at 10K ("Cruise Interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, even when it is frigid 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 mid 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:30 to 6:30 Pace, 5 x 1200m Intervals
Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1200m Intervals
Gazelles: 7:00 to 8:00 Pace, 4 to 5 x 1200m Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 4 x 1200m Intervals
This week's workout is a welcome endurance workout after two weeks at 5k pace. Don't let the drop in pace draw your focus away from your form, so keep your eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. These intervals will be harder due to the extreme cold, so take it easy on the first one and on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the final 1200m interval, perhaps in 8k pace.
In club news from Coach Rich ...
Greetings Thursday Morning Faithful. A couple of nice Parkrun 5K performances this past weekend. Congrats to Liz Ozeki at the College Park race in a time of 20:33. She sure is coming back strong! Paul Ryan took on the Anacostia race as a tempo run and turned in a fine 23:44.
The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/
I look forward to seeing you all on the track tomorrow morning.
Happy Running!
Rich
Coach Big Guy and Coach Rich will be at Greenbriar Park/Yorktown High School Track in the AM!
