Fellow Endorphin Junkies
Tomorrow's weather will be chilly, with temps in the upper 30s, lower humidity, and with a little wind from 8 to 10 MPH, with the rain ending by the morning – sweet! Dress accordingly, but still bring fluids to hydrate!
January 26, 2023 – 10 to 14 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace, 13 - 14 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals
Gazelles: 7:15 to 8:00 Pace, 11 to 12 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 - 12 Intervals
We return again to the workout we run the most each cycle, as it is a terrific base builder! As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, adjust your pace so that you can finish at least 10 repeats. In the past when I've actually run these the way they are supposed to be run tomorrow, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!
... and the Coach Rich Report –
Greetings Thursday morning faithful. I'm not back running yet but have made good progress this week and hope to return next week.
Only one race to report on. Big congrats to Rodrigo Vellon and Christie Wetzel on great performances at the Austin (TX) 3M Half Marathon. Christie had a 1 minute PR and was 1st in her AG with a time of 1:20:29. Rodrigo turned in a sizzling 1:14:52 good for over a 3 minute PR!
The next Snowball Series race is the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.
Also, save the date for the Club Challenge 10M on Feb 26 at Howard County Community College. More coming soon on how to register! Happy running!
Coach Big Guy will see you at 6 AM after warmup tomorrow!
