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14 to 16 x 400m in 10k Pace, 100m recovery jog

Fellow Endorphin Junkies:

The weather tomorrow cooler with Temps at 45 degrees and higher humidity at 73%, with little wind at 4 MPH and only 5% chance of rain, but still remember to bring fluids because you need them as much in the winter as in the summer!

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: 

April 12^th, 2018:  14 - 16 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 6:00 to 6:30 Pace
• Wolf Pack: 6:30 to 7:00 Pace 
• Gazelles: 7:00 to 7:45 Pace
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace

Boston Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 6 x 800 at just a bit faster than Boston pace, with 200m easy jogs recovery.

The 400m workout 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:

The Club April Happy Hour supporting the Capital Area Food Bank is next week on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: 

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Come out to the Happy Hour to congratulate our Boston runners!

The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:

<">">http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46|49|47|48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html>

            Congrats to the TMBC’ers for some excellent race performances:

Baltimore & Annapolis Marathon

3:09:16 - Hai Nguyen, PR and BQ

Cherry Blossom 10M

1:05:17 - Lauren Skowera

1:08:38 - Kyle Edgerton

1:09:21 - Neeraj Pradhan (6^thPlace, Men’s Open Team DCRRC Great Danes)

1:12:18 - Paul Ryan

1:14:27 - Kevin Cunningham

1:22:13 - Elizabeth Kelley

1:23:59 - Mary Kusler

1:27:05 - Graham Magill

1:28:29 – Coach Big Guy (8^thPlace, Mixed Masters Team DCRRC Dalmations)

1:36:00 - Keith Campbell

2:03:50 - Deborah Margraff   (8^thPlace, Mixed Masters Team DCRRC Dalmations)

Crystal City 5K Fridays (4/6)

18:46 – Brian Young

Both Coach Big Guy and Coach Rich will be out there tomorrow – a two-fer! 

1000m Intervals in 5K Pace

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cold, with temps at 33 degrees and less humidity at 50%, and windy at 8 MPH and with no chance of rain, so dress accordingly, and as always you should still bring fluids.  The number of intervals this week is highly variable - if you are running Cherry Blossom, you want to run fewer intervals, and if you are running Boston, you want to run more than the CB runners, but not as many as you would if you were not tapering.  
 
         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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.     
 
April 5th, 2018 - 3 to 8 x 1000m in Interval Pace (5k pace)  with 400m easy jogs in between
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
NOTE:  I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!  
 
Stallions: 5:45 to 6:30 Pace Pace, 4 - 8 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
 
Wolf Pack: 6:30 to 6:45 Pace, 3 - 7 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
 
Gazelles: 7:15 to 10:00 Pace, 3 - 6 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)   
 
Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 3 - 5 Intervals (low number of Intervals for CB, Mid for the Boston Bound, High for those training through)
 
 This week’s workout is a speed workout, but the long interval means it will also build endurance. For you Boston-Bound runners, as you are still 12 days out, think of this as the last “tough” workout before the race that will sharpen you for the pushes you will need to get ahead or overtake in Boston. As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Cherry Blossom runners might want to run after that your CB pace, but slower than 5k, as you want your legs fresh on Sunday.
  
 
Here is the Coach Rich Club News this week:

Congratulations to Andrew & Katie - our TMBC Love Birds, who tied the knot last week and who are on a fabulous, well-deserved honeymoon.  Believe it or not, Katie is posting running (treadmill at least) worouts on Strave!  ;-)

Congrats to Paul Ryan who ran the PVTC Easter 5k on the Bluemont course last Saturday.  The Admiral finished 6th overall, with an AG win, and at least a 5 year PR on the course, with a time of 21:04!

Happy Hour supporting the Capital Area Food Bank on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: <">http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/19/1235/46|49|47|48/OWQ4MGRhODdjNWIzYTJiMjA2YTA0ODJmY2Q4ZDc5YTM=.html>

The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:

<">http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46|49|47|48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html>

 
Coach Big Guy will be there at track practice tomorrow, but Coach Rich is in sunny Tampa.