Fellow Endorphin Junkies
Tomorrow's weather will be warm, with temps in the lower 60s, lower humidity, and with a little wind from 10 to 13 MPH, with the rain ending by the the workout – sweet! Dress accordingly, but still bring fluids to hydrate!
February 23, 2026 – 10 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
For this Pre-Club Challenge workout we return to the workout we run the most each cycle, as it is a terrific base builder – and here – a great tune-up for Sunday's race! 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. Running it the right way – steadily with consistent jogs and lower times late - 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 Track Fans. 70' tomorrow. I hope you all enjoy it. A few of the crew did some solid racing this past weekend. Congrats to each of you.
Tatyana Steis ran the Oak Island (NC) Marathon in 3:13:59. This was good for 2nd OA Female. It was Tatyana's 19th state.
Miguel Cuya ran the Austin Marathon in 5:01:07 for his 30th marathon across 13 different states.
Yuko Takakusaki ran the club's George Washington's Birthday Marathon in a time of 4:28. For those of you that don't know this is a ridiculously hilly course!
After this weekend's Club Challenge the last 2 Snowball Series races are the Burke Lake 12K on March 5 and the Ft. Hunt 10K on March 12. To register to run or volunteer go to www.dcroadrunners.org.
The DCRRC annual banquet is coming quick on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.
Good luck to all racing at the Club Challenge this coming weekend. For those of you that have never run the course, my warning is to take the first 5M easier as the last 5 are a killer! You have been warned :)
Happy Running!
Coach Big Guy will see you at 6 AM after warmup tomorrow!
