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3 to 4 x 400m in 10k to 5k, 3200m in between

Fellow Endorphin Junkies:

The weather tomorrow morning will be warmer, with temps in the upper 40s, humidity at 95 %, with some wind at 8 to 9 MPH. There will be a pretty good chance of rain, and the track will be wet, so exercise caution. 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. 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 every other interval, if possible, but at least between sets – and we basically will have three sets tomorrow. Since I will be in Austin for SXSW, Coach-in-Training Anna Staats will lead the charge, and the always imaginative Anna has a new workout for us! Workout as follows:

Match 7, 2024 – Set 1: 3 to 4 x 400m at 10k ("Cruise Interval") to 5K ("interval") Pace, w/100m easy jogs in between, Set 2: 3200m at 10k pace, get water, then 400m easy jog, then Set 3: repeat 3 to 4 x 400m at 10k ("Cruise Interval") to 5K ("interval") Pace, w/100m easy jogs in between

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: 5:30 to 6:30 Pace, do the 4 x 400m Sets 1 & 3

Wolf Pack: 6:15 to 6:45 Pace, do 3 to 4 x 400m Sets 1 & 3

Gazelles: 6:30 to 7:15 Pace, do 3 to 4 x 400m Sets 1 & 3

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, do 3 x 400m Sets 1 & 3

This week's workout is a tough workout – period. Coach Anna definitely wants to not only change things up, but also to challenge us. My advice is to start the 400s at 10k pace, then move quicker to finish the first set near 5k, slow a bit for the two miler interval in the middle, then fully warm you can run the last 3 to 4 400s in 5k. This workout is great at giving you varying paces, varied distances, and some speed and endurance combined. I am only sorry I will not be able to run it with you – doing this by myself in Austin might be too much of a challenge!

In club news from Coach Rich ...

Hi Everyone. A couple of weeks of racing results for you below.

Club Challenge 10M

59:03 - Rodrigo Vellon

1:02:07 - Yared Addisu

1:03:33 - Christie Wetzel

1:04:03 - Jack Phillips

1:05:09 - Andrew Golden

1:06:28 - Anna Staats

1:07:26 - Elise Mullenniex

1:09:37 - Lauren Firey

1:13:25 - Kate Scott

1:13:55 - Hope Seck

1:17:50 - Nate Rathjen

1:22:51 - Yuko Takakusaki

1:33:47 - Anne Coia

1:40:16 - Eunja Rau

1:49:02 - Miguel Cuya

Tatyana Steis ran 3:37:38 at the Tokyo Marathon to earn her 6th major marathon star and hence has completed all the world marathon majors: New York, Chicago, Boston, London, Berlin and Tokyo. What a great accomplishment. Huge shout out and congrats to Tatyana!

Burke Lake 12K

53:02 - Hope Seck, 2nd OAF

1:10:48 - Anne Coia, 1st 55-59

1:11:30 - Eunja Rau, 2nd 50-54

Sunday night is the Annual Club banquet and the next race is the Fort Hunt 10K. To register for one or the other go to www.dcroadrunners.org

Happy running!

Coach Big Guy will be heading to Austin for SXSW, so Coach Anna will be leading us at practice tomorrow!

10 - 12 x 400m in 5k, 200m jogs

Fellow Endorphin Junkies:

The weather tomorrow morning will be chilly, with temps in the low 30s, humidity at only 52 %, but quite windy at 14 to 18 MPH. Given the lower temps and the rain today there will almost certainly be a few slick spots or even icy patches, so BE CAREFUL. 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. 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! Workout as follows:

February 29 (Leap Day!), 2024 - 10 to 12 x 400m at 5K ("interval") Pace and Faster, w/200m 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 11 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 10 to 11 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 10 Intervals

This week's workout is a tough speed workout –running a 5k for everyone, and more for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for most of these intervals. Since you will be going fairly 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 Rich ...

Coach Rich is busy with Yorktown Track this week, so full two-week race report will be given next week. In the meantime, here is the Coach Big Guy Club news - The last Snowball Series race is on Sunday, March 3 at 10:00. Sign up here for the Burke Lake 12k. On Sunday, March 10, the Club will hold our 2024 Banquet & Membership Meeting. The cash bar opens at 4:30 PM and dinner is served at 5:00 PM. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation, and speakers' presentation. Details are linked on our homepage.

Coach Big Guy will be at practice tomorrow, before heading to Las Vegas for U2 at the Sphere!