Fellow Endorphin Junkies
The weather tomorrow morning will be Nice, with temps in the low 50s, high humidity at 96%, and little wind at 5 MPH, so another very fall-like day. Despite the cool weather, you should still bring plenty of fluids. 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 instructions.
November 3, 2022 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery
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 mid 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:00 to 7:45 Pace
Coyotes/MTP Trainees: 7:45 to 9:45 Pace
This week's workout is a good speed workout, but given the distance, also an endurance workout. Most of us should do 5 intervals, but those recovering from their fall marathon, or running Richmond, might want to do just 4. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), 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. If you raced recently, feel free to do these at closer to 8k/10k pace, but Richmond runners should use these to sharpen and run their last true hard workout before that race – so reduce intervals rather than speed so you won't be too tired by the workout. Anybody doing New York – Good Luck and stay in bed!
In Coach Rich Club News –
Greetings Thursday track fans. Big weekend at the MCM 50K. Several of us worked at the Club's water and nutrition station on the 50K course. Lots of fun and we got to cheer on Kenneth Riley who got himself a shiny new 50K PR by 37 minutes running a time of 4:38:14. Huge congrats to Kenneth.
A few crew members took on the marathon. Well done and congrats to you all ...
3:12:46 - Andrew Golden, PR
3:23:31 - Kate Scott, PR by 23min
3:53:42 - Yuko Takakusaki
5:50:37 - Jill Brasky (w/support from pacer Coach BG, who reports Jill had terrible stomach issues, but still managed to "gut" it out and finish despite wanting to fold)
The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to www.alexandriaturkeytrot.com. We need lots of volunteers.
The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.
See you all in the morning. Happy running!
Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!
