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12 - 20 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be pretty chilly with Temps at 35 degrees and lower humidity at 77%, with very little wind at 3 MPH and only 5% chance of rain, so if you are dressed warmly it should be fine, but still remember to bring fluids!

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up. Workout as follows:

March 28th, 2019: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace, 16 to 20 Intervals
• Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 intervals
• Gazelles: 7:15 to 7:45 Pace, 14 to 18 intervals
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace, 12 to 16 intervals

Boston Bound – If you are feeling up to it, I would consider cutting down from 20 intervals to 16, but if you do that, focus on increasing speed throughout the intervals so that the final four are at or near 5k pace.

These 400m workouts should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full-body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

Another great PR performance by Liz Ozeki at the Charlottesville 10M. Liz ran a scorching 1:05:56 over there very hilly and challenging course even more than the Club Challenge. Great work Liz!!! [Coach Big Guy's Note: I ran the first Charlottesville 10m while running track for UVa, and not only is it a challenging course, but Liz's time would have beaten quite a few of my teammates back in the Day!]

Brian Young won the Nottingham Discovery Friendship 5K in a time of 19:39. Way to go Brian. Also at this race, Mary Kusler and son Will ran as a great representative of the Discovery school. Nice work Mary and Will

The rescheduled Al Lewis 10M is this Saturday, March 30. You can still register if you had not previously planned to run it: https://www.dcroadrunners.org/sign-up/al-lewis.

Calling all volunteers ... The Parkway Classic 10 is coming up on Sunday, April 28. The club will again be manning the water stop at Bell Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and I hope you will again (assuming you are not running). As always, I will be there and we are providing homemade breakfast compliments of my lovely wife Vicki. We need lots of volunteers so please consider signing up to help:  

Special Note from Coach Big Guy this week:

Mary Kusler asked that I pass on this important message: "Please remind everyone that I am collecting race medals at track practice tomorrow to repurpose for "We Finish Together," a charity that gives medals to people in need. We are gathering Saturday to decorate and prep medals to go out and want to assemble as many as possible. Also, people are invited Saturday at 11 am in DuPont circle shake shack." This is a terrific cause and despite the Big Guy's incredibly strong hoarding tendencies, I'm parting with several of my medals tomorrow to help those who need them a lot more than I do!

Coach Big Guy will finally return from Austin and be at practice tomorrow (even though he is Doctor ordered not to run), with Coach Rich also joining us!

Thursday Track- 8-10 x 600, 400 rest

Hi Everyone. Weather will be a bit wet tomorrow morning with temps in the mid 40s. I guess we can't have it perfect every week.

The workout this week calls for speed. 8-10 x 600 with a 400 rest. As always you're your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.

This weeks results for your viewing pleasure:

At the NYC Half Marathon Ze Dagher got a PR of 1:27:54. He also got PRs at every distance along the way. Fantastic effort Ze and congrats

At the Pacers St. Paddy's Day 5K/10K Double Kevin Cunningham ran 24:47 and 51:42. Way to go Kevin!

JFK 20K and MLK 5K
1:17:49 – Rodrigo Vellon, 3rd OA, 1st AG
1:23:43 – Christie Wetzel, 1st OAF, 1st AG
1:31:41 – Shauna Waite, 3rd OAF, 2nd AG
1:36:11 – Melinda Metz, 2rd AG
2:11:47 – Keith Campbell

22:40 – Mark Bourgeois
22:47 – Paul Ryan
27:43 – Melinda Metz

The rescheduled Al Lewis 10M is set for next Saturday March 30. You can still register if you had not previously planned to run it: https://www.dcroadrunners.org/sign-up/al-lewis

Calling all volunteers ... The Parkway Classic 10 is coming up on Sunday April 28. The club will again be manning the waterstop at Bell Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and I hope you will again (assuming you are not running). As always, I will be there and we be providing homemade breakfast compliments of my lovely wife Vicki. We need lots of volunteers so please consider signing up to help: https://www.dcroadrunners.org/index.php?option=com_civicrm&task=civicrm/event/info&reset=1&id=551

Big Guy will be back on the track next week. I look forward to seeing you all tomorrow morning

Rich