8 x 600m in 5k, 400m jogs

Fellow Endorphin Junkies

Tomorrow morning's weather will be cool but nice, with temps in the mid-40s, high humidity at 97%, and little wind at 4 MPH – couldn't ask for much better weather in late Fall! Even when it is cool like tomorrow, however, you still need to hydrate – so bring water to your run! For those of you running Richmond – and there are a lot of you – celebrate tomorrow by sleeping in! ;-)

November 10, 2022 - 8 x 600m in 5k with 400m jog recovery in between each interval

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout guaranteed to build both strength and stamina for your winter 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. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Greetings Thursday track fans. No races to report on from last weekend but many of the crew are going to Richmond for both the half or the full marathon this weekend. Good luck to all of you: Hope, Melinda, Adam, Brian, Rodrigo, Christie, Yared, Carrie and Mark.

DCRRC Happy Hour will be next Thursday night November 17 at the First Down Sports Pub near Ballston. It will start at 6PM. Bunion Derby Awards will be given out.

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 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.

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director andI am still in need of 17 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.

Happy running!

Coach Big Guy and Coach Rich will see you at the Yorktown Track in the Morning!

 
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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.