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

Fellow Endorphin Junkies -

SWITCH TO W&L TRACT TOMORROW!!! I looked at both the Yorktown Track and the W&L track today, and while Yorktown has one lane open, the last 100 meters have a ton of snow and melting ice and I am worried there might be some overnight freeze, so we are moving to W&L, at 1301 N. Stafford Street, Arlington VA 22201, as the track is almost completely clear of snow and ice and is drying in today's delightful sun. Hopefully we can return to Yorktown next week!

Please arrive at Washington Liberty Track early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be fairly nice in the morning, with temps in the low-30s, and some gusty winds, but low humidity and should be nice. Despite the decent conditions, you should still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

January 30, 2025 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

As 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. For those of you training through, 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!

... and the Coach Big Guy Report –

No results received, but I am sure I missed a few, please let me know for next week!

The next Club Race is the Valentines 10k and 20k Relay on February 16, details on the Club Website:  www.dcroadrunners.org – I understand from Coach Anna we may have VERY special prizes that the Big Guy only wishes he could win – Teddy Bears! ;-)

Also please sign up for the Club banquet on March 2nd – details also on the Club website!

Happy running!

Coach Big Guy is not at 100% but will see you at W&L Track at 6 AM after warmup tomorrow!

TMBC CANCELLED 1-23-25!

Fellow Endorphin Junkies -

CANCELLATION OF TMBC THURSDAY 1-23-25!

The weather Thursday morning continues to be bitter cold, with Temps barely in the teens and lower humidity at 70%, with little wind at 5 MPH. Moreover, the temps will NOT get over freezing tonight or Wednesday, so there is little chance of melt or clearing of either Yorktown or W&L tracks, which almost certainly will be icy and not safe to run on in the dark when TMBC runs.

While sometimes we would do a street workout around Yorktown (the 3-Mile Yorktown loop), the very real possibility of "black" ice and distracted drivers in the dark suggest that alternate workout might also not be safe. After discussing it with Coach Anna, we have VERY reluctantly decided to cancel a formal TMBC for Thursday.

Instead, we suggest you consider heading to a clear running trail – Custis/WO&D/Bluemont/Cap Crescent during daylight hours when you can make safe choices, and try a mile warm up, followed by 8 to 10 times 3 minutes on at 10k or better pace, followed by two minute easy jogs to recover, pluss a mile warm down. In that way you can at the very least maintain fitness.

I get back from California very late tomorrow, and after doing my own 3 minutes on/2 minutes off workout on Bluemont/WO&D Thursday, I will visit W&L and Yorktown and assess whether we can get either one fit by next week's TMBC, as it looks like we may have freezing weather for the next week or two. I may ask for volunteers to join me to shovel out one track or the other.

In Coach Big Guy Club News –

I did not get any results last week, so no report this week – PLEASE remember to send me your results.

The DC Roadrunner's next race is still planned for January 26 – the Belle Haven 8k –to register – or volunteer – please go to the club website: dcroadrunners.org

Happy Running!

Coach Big Guy returns from San Francisco, reluctantly must cancel TMBC for the first time in Years!