3 - 4 x 1600m 10k Pace + 2 x 400m in 5k Pace
Written by Stephen Easley
Wednesday, 24 January 2018 17:18
Fellow Endorphin Junkies -
The weather tomorrow morning will be quite cold, with temps at 29 degrees and humidity at 67%, and windy at MPH (so “Real Feel” 21 degrees - but still warmer than several recent workouts at least), 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.
January 25th, 2018 - 3 to 4 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:30 Pace, 3 - 4 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, 3 - 4 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, 3 - 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 x 1600m Intervals + 2 x 400m 15 seconds faster mile pace
This week’s workout is a base workout, aiming at building strength and endurance for the marathon, with some sharpening speed at the end once you are warmed up. 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:
We would like you to sign up to be on a DCRRC team for the Cherry Blossom 10M and / or the Boston Marathon. Sign up now at these links. You must already be registered for each race and you must be a club member:
Boston Marathon Team Sign-up:
https://goo.gl/forms/RqsSMe1OxA0CdxDy1
Cherry Blossom 10 Team Sign-up:
https://goo.gl/forms/Quuoy2G9reDkadQa2
Club Challenge 10M registration is open. Lots of the crew already registered and lots still not registered. The race is Sunday, Feb 25 and this is a major club/team activity for us. Please participate. Here's a link for all the info and to register.
Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events. Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents. We will elect a new board of directors and honor our 2017 club award winners. On that note, there will be 5 of our Thursday morning faithful that will be honored as award winners this year! How can you miss this? Please come and show your support and congratulate them. This is a hugely fun event and always well attended. Again, please show your support and sign up now. Here is a link to all the details and to register for the dinner. Thanks!
Coach Big Guy AND Coach Rich will be there at track practice tomorrow - a rare Two-Fer!
Thursday Morning Track - LOCATION CHANGE TO W-L
Written by Stephen Easley
Wednesday, 17 January 2018 17:55
Fellow Endorphin Junkies -
IMPORTANT NOTE: - SWITCHING TRACKS FROM YORKTOWN TO W&L HIGH SCHOOL - SITE OF CHRISTMAS RELAYS - TOMORROW FOR SAFETY REASONS!!!
The weather tomorrow morning will be much colder than last week, with Temps at 20 degrees and much lower humidity at 57%, with more wind at 10 MPH for a real feel of 9 degrees, but still, remember to bring fluids because you need them as much in the winter as in the summer! Coach Big Guy went to W&L Track today and shoveled and swept about a lane and a half all the way around, so we should have a reasonably safe place to work out.
Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the W&L High School track - where we did the Christmas Relays - 1301 North Stafford Street, Arlington VA 22201 - tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up.
Thursday, January 18th, 2018 - 4 to 5 x 1000m in Interval Pace (5k pace) - with 400m jog recovery in between - and given the cold, your times will be closer to 10k pace but with 5k effort - hence the slower times below:
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
Tomorrow is all about getting some speed work in - the conditions will be rough - extremely cold, windy at 10 MPH, footing will be between slippery to slick, depending on the melt, so I want the focus to be on running safe a little bit faster than you normally run. Don’t sweat your times at all - just get some faster pace running in and you are way ahead of the game this week!.
Here is the Coach Rich Club News this week:
Lots of Thursday morning peeps enjoying the cold and 18mph wind in their face for the last 10K of last weekend's JFK 20K. Nice performances and congrats to all ...
1:23:28 - Christie Wetzel, 2nd OA, 1st AG
1:25:28 - Andrew Simpson
1:30:00 - Liz Ozeki, 2nd AG
1:33:59 - Shauna Waite
1:35:48 - Eric Waskowicz, 2nd AG
1:43:04 - Andrew Mulrean
1:46:06 - Christine Westcott, 3rd AG
1:52:20 - Elizabeth Kelley
1:57:32 - Clara Lau
2:04:06 - Virginia Reynolds
2:05:15 - Eunja Rau
2:09:19 - Elizabeth Humphrey
2:26:15 - Katie Poore
2:27:02 - Anne Coia
Club Challenge 10M registration is open. Lots of the crew already registered and lots still not registered. The race is Sunday, Feb 25 and this is a major club/team activity for us. Please participate. Here's a link for all the info and to register.
Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events. Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents. We will elect a new board of directors and honor our 2017 club award winners. On that note, there will be 5 of our Thursday morning faithful that will be honored as award winners this year! How can you miss this? Please come and show your support and congratulate them. This is a hugely fun event and always well attended. Again, please show your support and sign up now. Here is a link to all the details and to register for the dinner. Thanks!
Coach Big Guy came back early from Austin this week and will be out there to coach tomorrow.
