Fellow Endorphin Junkies -
The weather tomorrow will be excellent, with Temps at only 59 degrees but higher humidity at 98%, with little wind at 5 MPH, and no chance of rain, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
September 12, 2024 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
Coach Ed suggests a variation on the workout – 4x 1000m + 4x 800m – which I would agree with for those not racing on Sunday and with a later marathon – Marine Corps or after – particularly if you like a little variety – but only for Stallions and Wolf Pack – the rest of us should stick with the main workout, with less intervals if racing Sunday or if you are new to track work. This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. 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. Again - this is a 5k distance race or more for us (albeit with approximately 3 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
Bonnie Harvey ran the Parks Half Marathon, with a great time of 1:36:08, good enough for 3rd in her age group. Kristin Hume also ran the Parks Half Marathon, and her time was 1:34:27, was again good enough for 3rd in her group. Great Work Gals! I did not see nor receive any more results this week – and these are probably only a few of their TMBC results – so please let me know when you are going to race so I can let everybody support you - PLEASE send me your results!
Much more important than her great Half-Marathon time was Bonnie's walk down the Matrimonial aisle, when she recently married TMBC's own John Peruski – The Bride was Beautiful – of course! – the Groom Handsome – and both of them and several TMBCers Boogied Down at the Reception – congrats to Bonnie and John!
The DC Roadrunner's final Bunion Derby race, the rescheduled Bastille Day race, is set for this Sunday September 15th at 9 AM - Details and to register – or volunteer – your last chance to volunteer for Bunion Derby points – so go to the club website:ÂÂ dcroadrunners.org
Happy Running!
Coach Big Guy will be at Yorkton Thursday morning trying to keep up with you all after a Big Night tonight at Wolf Trap for Jason Isbell!
