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5 to 8 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be nice, quite cool with Temps in the lower 40s and with lower humidity at 67%, with little wind at 5 MPH, and no chance of rain. You should 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 will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow 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:

November 14, 2024 - 5 to 8 x 800m in 5k with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 5 - 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your winter races. If you are recovering, or ten days out from a big race, stay on the low side of the number of intervals. These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.

... and the Coach Big Guy Club Report –

I got one report and saw nothing else on Strava, so here is the lone race result this week: Huge Congrats to Marty McCormick who ran a blazing 2:35: 21 in the New York Marathon a week and a half ago, and while it was not quite what Marty hoped for, it was still an incredibly great time and performance – way to GO Marty!

The DC Roadrunner's most important race of the year – as it raises a lot of visibility and revenue for the Club – is the Annual Alexandria Turkey Trot – we really need your help and participation – so for Details and to register – or volunteer – please go to the club website: dcroadrunners.org

The Turkey Trot will be quickly followed by the Gar Williams Half Marathon at Carderock Sunday December 1, 2024, at 9 AM – details and sign-ups for racing and volunteering on the Club Website: dcroadrunners.org

Happy running!

Coach Big Guy will in Panama on Thursday teaching AI Law, hence the early email, but Coach Anna will step into my tiny shoes and ably lead you Thursday AM!

3 to 5x 2000m, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be warmer, with Temps in the low 60s but high humidity at 100%, with little wind at 7 MPH, and very little chance of rain, 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 will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow 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:

November 7, 2024 – TMBC: – 3 to 5 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, final in 5k pace if You Feel Frisky

Water breaks are important ALL year round, even when it cooler 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace, 4 - 5 Intervals

Wolf Pack: 6:45 to 7:15 Pace, 4 Intervals

Gazelles: 7:15 to 7:45 Pace, 3 - 4 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Winter and Spring marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, it's important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – it's probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. If you are feeling frisky after 3 or 4, try to run the last one closer to 5k pace

Here is the Coach Big Guy Club News this week:

I received no reports and saw nothing on Strava so no race results this week.

The DC Roadrunner's most important race of the year – as it raises a lot of visibility and revenue for the Club – is the Annual Alexandria Turkey Trot – we really need your help and participation – so for Details and to register – or volunteer – please go to the club website: dcroadrunners.org

Happy running!

Coach Big Guy will at Yorktown tomorrow!