Fellow Endorphin Junkies:
I hope you have been enjoying the weather this week as much as me – and the weather tomorrow morning will be cooler, with temps in the high 60s but high humidity at 96% - still great July weather! 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. Workout as follows:
July 24, 2025 – 2 x 800 in 10k to 10m pace to warm up with 400m jog in between, then 8 to 10 x 300m at 3K Pace and Faster, w/100m WALKS (YES, walks) in between
Water breaks are important ALL year round, even when it is cooler but humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!
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: 6:00 to 6:30 Pace 800s, 300m Intervals 5:00 to 5:30 Pace
Wolf Pack: 6:30 to 7:30 Pace 800s, 300m Intervals 5:30 to 6:30 Pace
Gazelles: 7:30 to 8:30 Pace 800s, 300m Intervals 6:30 to 7:30 Pace
Coyotes/MTP Trainees: 8:30 to 10:00 Pace 800s, 300m Intervals 7:30 to 8:30 Pace
This week's workout is a tough speed workout – we use the 800s for a little base and to warm up the legs, then really go all out on the 300s. These 300s will be a challenge because they really do require a different running form. Focus hard on lifting your knees higher than normal, always on your toes, and your Cadence should be much quicker than usual on Thursdays, and much, much quicker than SLR. My Tuesday Speed group often does 300s and you be surprised how tough they will be. YOU TRULY need to walk that 100m to get your heart rate down. Since you will be going all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!
In club news from Coach Big Guy ...
The Club has not posted Bastille Day results yet, so it was not my laptop at fault last week – if you ran the race, please let me know how you did so I can post them – or any other race – you can send them to me at bigguy at dcroadrunners dot org.
The next Club Race is the "Meet of Miles/Family Night at the Track" – where we get together with our speedy sister Club, the Potomac Valley Track Club – right at the TMBC Homebase – the Yorktown Track Sunday, August 3, 2025 at 4:30 pm – sign-ups and details are on the DCRRC Homepage at dcroadrunners.org.
Coach Big Guy will be at practice tomorrow!
