Fellow Endorphin Junkies -
The weather tomorrow morning will be excellent, particularly if you like chilly weather like the Coach, with temps in the mid 30s and lower humidity at 80%, with some wind at 7 MPH and as usual, fair air quality, and no chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.
November 16th, 2023 - 6 x 800m in 10k with 400m jog recovery in between
• 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 a speed/endurance workout designed to begin 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. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.
In the Coach Rich news ...
Greetings Thursday morning faithful. The Fall cavalcade of marathons continues ...
At the Richmond Marathon big congrats to David and Chris!
3:13::34 - David Meeks, 1st 60-64, BQ
3:22:26 - Chris Walsh, Big PR
At Richmond in the Half, congrats to Nate and Miguel!
1:39:49 - Nate Rathjen
2:19:40 - Miguel Cuya
Paul Ryan continues to take down 5Ks with a time of 25:12 at the Fletches Parkrun 5K. Way to go Paul.
The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/. It's pretty easy to both volunteer – the day before or even the morning of the race - and still run the race – a very worthy Double!
Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer atÂÂ dcroadrunners.org.
Happy running!
Coach Big Guy will be at Yorktown in the AM!
