Fellow Endorphin Junkies:
The weather tomorrow morning will be warmer, with temps in the high 70s and lower but still high humidity at 84%, and a good chance of some rain. 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 31, 2025 - 12 to 16 x 400m at 10K ("Cruise interval") Pace w/100m easy jogs in between
Water breaks are important ALL year round, especially when it very hot and 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 low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:30 to 6:30 Pace, 14 to 16 Intervals
Wolf Pack: 6:15 to 6:45 Pace, 12 to 14 Intervals
Gazelles: 6:30 to 7:15 Pace, 12 to 14 Intervals
Coyotes/MTP Trainees: 7:00 to 9:30 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! If you are racing the "Meet of Miles" on Sunday don't do more than 10 to 12 intervals and keep them at 10k pace until the last one – do that one at your Mile race pace.
In club news from Coach Big Guy ...
SO, nobody told me there was NO Bastille Day race, so I am wiping two weeks of egg off my face. If you are racing elsewhere let me know your results!
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!
