Fellow Endorphin Junkies -
The weather tomorrow will be a little warmer, with Temps in the mid-60s and high humidity at 93%, with some fog, 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 at Yorktown track in Greenbriar stadium 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:
May 15, 2025 – 12 to 16 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals
Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals
As Head Coach 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, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. If you need to, slow down your jogs 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! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky!
... and the Coach Big Guy Report –
Greetings Thursday morning faithful. I had no emails re races, and saw nothing on Strava (the Post-Boston spring lull) so if there is anything to catch up on I will take care of it next week - I just returned from Austin and Las Vegas seeing some fabulous music including the Tedeschi Trucks Band and Dead & Co at the Fabulous Sphere – amazing. I am still recovering from lack of sleep and excessive calories (LOTS of great food!), so I will be running a bit slow, but will wake up and see you at 6 AM!
Club races are as follows – the Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, details on the club website. Also on the Club Website is the return of the one-hour track run next Wednesday the 21st – for sign ups and to volunteer check the website at: ÂÂ ÂÂ www.dcroadrunners.org.
Happy running!
Coach Big Guy is back from Austin & Vegas and will see you at 6 AM after warmup tomorrow!
