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Tempo Runs 20 & 15 Minutes, 3 Minute Rest

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 47 degrees and higher humidity at 89%, with little wind at  2 MPH, and a small chance of showers (probably more so right after we finish), so dress accordingly, and as always you should still 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 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.     

March 1st, 2018 - 20:00 minute Tempo Run (Somewhere between 10k and 10m pace), with walk back to start and 3:00 minute standing rest plus water, followed by 15:00 Tempo Run

Water breaks are important ALL year round, even when it cool 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: 6:15 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace  

Coyotes/MTP Trainees: 8:00 to 10:45 Pace

 This week’s workout is a solid base workout, and since most of you ran the Club Challenge 10 Miler on a hilly course, this is just what Dr. Big Guy ordered!  ;-)  Take it easy on the first interval, accelerating slowly from 10m pace to 10k pace.  Walk back to the start, get some water, and we will start the second 15 minute interval where I want you to do the same - accelerate slowly but steadily from 10m pace to 10k pace.  Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.  Coach Big Guy is making a special request that you all come to the Club Banquet (see details below) to honor TMBC's own Coach Rich as he is inducted into the Club Hall of Fame!

Here is the Coach Rich Club News this week:

Great turn out from the crew at the Challenge 10M on Sunday.  A bit wet out there but pretty nice running weather otherwise.  Good fun with the entire club there in force.  Also, our men's and women's master's teams got 2nd place.  Overall women's team was 3rd and women under 40 were 3rd.  Here are the individual results I captured.  Sorry if I missed anyone

1:03:27 - Brian Young (running for GRC)

1:04:15 - Christie Wetzel (PR)

1:05:26 - Rodrigo Vellon

1:06:07 - Andrew Simpson

1:06:38 - Lauren Skowera

1:09:12 - Liz Ozeki (PR)

1:10:49 - Hai Nguyen (running for MCRRC)

1:11:35 - Carrie Dunn

1:14:51 - Christine Westcott

1:20:29 - Alex Barrage

1:21:13 - Elizabeth Kelley

1:23:38 - Mary Kusler

1:23:39 - Katie Sprinkel

1:24:39 - Graham Magill

1:24:52 - Amy Bush

1:26:15 - Kelly Orzechowski

1:30:37 - Clara Lau

1:47:18 - Anne Coia

Still time to register for the club banquet this Sunday.   Many to most regulars are already registered to attend.  Thank you!  Still several that have not signed up.  Would really love to see you all there. Here is the link. You do need to register in advance and please do before COB Friday but now is good too :)

Coach Big Guy will be there at track practice tomorrow, but Coach Rich will not make it.

3 to 5 x 1600m + 2 x 400m

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 53 degrees and higher humidity at 74%, and somewhat windy at  9 MPH and with a 40% chance of showers, so dress accordingly, and as always you should still 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 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.     
 
February 21st, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace)  with 400m easy jogs in between, followed by 2 x 400m in Interval (5k) pace to sharpen, with 200m jog 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: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound) + 2 x 400m 15 seconds faster mile pace
 
Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace
 
Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals  (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace   
 
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 - 4 x 1600m Intervals + 2 x 400m 15 seconds faster mile pace
 
 This week’s workout is a repeat of last month’s base workout, aiming at building strength and endurance for the marathon, with some sharpening speed at the end once you are warmed up. This time, however, Coach Ed would like an extra 1600m more than last month.  This is still a GREAT workout for you Boston-Bound runners!   As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! remember to leave something in the tank for your two 400m intervals, as the 5k pace is quick and challenging.
  
 
Here is the Coach Rich Club News this week:

Great performances by Paul Ryan and Andrew Simpson this past weekend. Paul ran a strong 21:27 at the PVTC By George 5K. Put this on the age-graded charts and you get an eye-popping 16:21. Andrew ran the GWB Marathon as a long training run for the upcoming Boston Marathon. He through-down a time of 3:16 with a nice negative split. Look out Beantown!

Please come to the clubs annual meeting and banquet on Sunday night March 4 starting at 6PM at Maggianos in Friendship Heights. This is a DC Road Runners Club signature event and is family friendly. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and a great guest speaker. We will present our annual awards for most outstanding and improved athletes, we will also recognize our top coach and volunteer and elect a new board of directors for the the 2018-2019 term. Additionally this year, we will have two DC Road Runners Club Hall of Fame inductions.

Please come show your support for the club and enjoy a great night out with your fellow runners. You must register in advance. Click here for full details and to register to attend. We look forward to seeing many of you there.
 
Coach Big Guy AND Coach Rich will be there at track practice tomorrow!