Fellow Endorphin Junkies
The weather tomorrow morning will be chilly, with temps in the high 20s/low 30s, humidity lower than 70% (!!!), and only a bit of wind at 7 MPH. Despite the relatively nice 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 2, 2023 – 4 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
We are all busy for the holidays, so this is a quick workout with only 4 intervals. You might want to start the first one at 10k to start, but when/if you are feeling frisky after the first lap or the first interval, bust a move to 5k pace!
I will be there on January 1 to support Coach Rich in his Resolutions & Predictions race, and might even run, but strongly encourage you to run or volunteer – you will have a great time, and feel good heading home for football and family.
Water breaks are important ALL year round, even when it is cold 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 7:30 Pace
Gazelles: 7:15 to 8:15 Pace
Coyotes/MTP Trainees: 8:15 to 10:30 Pace
This week's workout is a good speed workout, but given the distance, also an endurance workout. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is almost a 5k distance race for us (Albeit with approximately 3 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Rich Club News –
Hi everyone. No races to report on this week. Wishing you and your families the best for a great holiday season!
Please come out and run on New Years Day. It's our next club race and loads of fun. Bring your families and friends. Predictions & Resolutions 5K at noon on New Year's Day, go toÂÂ dcroadrunners.org to register.
The next Snowball Series race is the Al Lewis 10M on Jan 6 at Hains Point. To register to run or volunteer go to ÂÂ dcroadrunners.org.
Happy running!
Rich
Coach Big Guy will be at Yorktown tomorrow morning!
