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12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be cool, with Temps in the mid-40s and some humidity at 80%, with some wind at 8 MPH, but gusts up to 12 MPH, 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:

March 20, 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 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, so if there is anything to catch up on I will take care of it next week - I just returned from Austin and started running again. I have two recommendations – Best Band we saw at SXSW – West Texas Exiles – definitely check them out! As to Movies, we saw 12 World Premiers and hung with some famous Actors, but a highlight for Coach Big Guy was running a 5k with Ku Stevens, a Native American featured in "Remaining Native" – the story of a young Native American runner living on the reservation in the desert whose dream is to run collegiately at Oregon – Tracktown USA! Check it out!: <https://www.remainingnativedocumentary.com/>

Happy running!

Coach Big Guy is back from SXSW in Austin and will see you at 6 AM after warmup tomorrow!

5 x 1000m in 10k down to 5k, 400m slow jogs

Fellow Endorphin Junkies -

The weather tomorrow will be cool, with Temps in the mid-40s and some humidity at 80%, with some wind at 8 MPH, but gusts up to 12 MPH, 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:

March 13, 2024 – 5 x 1000m beginning at 10k ("Cruise Interval") pace dropping to 5K ("Interval") Pace on the last couple, 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, 5 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 intervals

Gazelles: 7:15 to 8:15 Pace, 4 to 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 10k pace, then maybe speed up to 8k pace for a couple, then finish with two at 5k pace. For most of this is almost 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 4 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 –

Coach Big Guy is at SXSW, teaching and mentoring young musicians, so no time for a regular report – I promise to catch up next week!

The only thing on the Club calendar is the Book Club on Sunday March 16th at 4 PM – more details on the Club Website: dcroadrunners.org.

Happy running!

Coach Big Guy is in Austin for SXSW, So Coach Andrew Golden is filling in and will be at Yorktown Thursday morning!