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Track Nov 2 - 4-8 x 800, 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will again be nice - very cool at 42 degrees and very humid at 90%, with little breezes of 4 MPH and little chance of rain, but you should definitely 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.  The workout is as follows:

4 to 8 x 800m in 5k pace - with 400m jog recovery in between

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:30 Pace
• Coyotes/MTP Trainees: 7:30 to 9:30 Pace

For those recovering from MCM, you could do 4 to 6 of these, perhaps in 10k pace rather than 5k Pace.  For earlier Fall marathon runners, run 6 to 8 of the 800s at 5k or easier pace, depending on your personal level of recovery.  For those of you running a marathon in 10 days or further, such as Richmond, this is a good final speed workout - just make sure you are stretched and don’t push too hard - 6 to 8 are fine.   Remember that 800s in 5k are tough, so use the entire 400m is to fully recover.  As this is a tough workout if you are doing a full slate, you want to pace yourself through these, not going out too fast on the first couple.  last week the most common form error was not using your arms to lift your knees sufficiently to increase cadence - watch that, and try not to cross over your chest - keep the core still!

For those of you running Richmond - good luck, and email Coach Big Guy (bigguy at dcroadrunners.org) so I can give you a little inspiration.  If you Richmonders are going to run, do some Tempo miles today at Marathon Pace, or a few of these 800s tomorrow at Marathon Pace

Here is Coach Rich’s club news for this week:

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Congrats to our Savannah Marathon and Half Marathon participants.  Sadly these ladies had to deal with very warm conditions but still turned in fine performances. 

• 4:29:12 - Eunja Rau
• 4:36:00 - Virginia Reynolds
• 2:21:11 - Anne Coia (Half)

Our Turkey Trot 5M is coming up quickly on Thanksgiving Day.  Would love to see you there running or volunteering.  If you are in town please consider signing up.  It is the clubs single biggest source of revenue each year so we would love your help one way or another.  Here is a link to the race registration page.

The Snowball Series Kicks off with the Bread Run on December 10.  Here is the link to the all the Snowball Races.  Hoping many of you will run but if not please consider volunteering.

Mark your calendars and come on out to Washington & Lee High School Track on Wednesday December 13th and get in the holiday spirit with our annual Holiday Relays.  Starting time is 7PM and happy hour will follow after the relays at ATown Bar & Grill in Ballston.  As is the tradition, this is a two-person relay.  We pair fastest and slowest runners together to make teams so all club member should feel welcome.  It is a fun event that everyone enjoys.  Prizes for fastest teams and costumes.  Food will be provided at happy hour.  The holiday relays replace the club track workout for that night and for Thursday morning.  

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I will see you at the track in the morning.  I hope to do some light jogging as I try to overcome back spasms from earlier this week!

Big Guy

Track Nov 2 - 10-20 x 400, 100r, 10K pace

Fellow Endorphin Junkies -

The weather tomorrow morning will again be decent - cool at 55 degrees and very humid at 90%, with little breezes of 4 MPH and almost no chance of rain, but you should definitely 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.  The workout is as follows: 

12 to 20 x 400m in 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

For those recovering from MCM, you could skip a track workout unless you are a Stallion or Wolfie, where you might only want to do 6 to 10 of these, and then at Tempo rather than 10k Pace.  For earlier Fall marathon runners, run 12 to 14 of the 400s at 10k or slightly easier pace, depending on your personal level of recovery.  For those of you running a marathon in 10 days, such as Richmond, this is a good final speed workout - just make sure you are stretched and don’t push too hard - 10 to 16 are fine, fewer intervals if you run 5k pace on the last 3 or 4.  If you are 17 days or more out from a future marathon,  such as Philly, or are just training through, such as Coach BG who is running the Club 1/2 Marathon, do 14 to 20.  Remember that 100m 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.  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 Club News from Coach Rich for this week: 

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Our Turkey Trot 5M is coming up quickly on Thanksgiving Day.  Would love to see you there running or volunteering.  If you are in town please consider signing up.  It is the clubs single biggest source of revenue each year so we would love your help one way or another.  Here is a link to the race registration page.

The Snowball Series Kicks off with the Bread Run on December 10.  Here is the link to the all the Snowball Races.  Hoping many of you will run but if not please consider volunteering.

Mark your calendar's and come on out to Washington & Lee High School Track on Wednesday December 13th and get in the holiday spirit with our annual Holiday Relays.  Starting time is 7PM and happy hour will follow after the relays at ATown Bar & Grill in Ballston.  As is the tradition, this is a two-person relay.  We pair fastest and slowest runners together to make teams so all club member should feel welcome.  It is a fun event that everyone enjoys.  Prizes for fastest teams and costumes.  Food will be provided at happy hour.  The holiday relays replace the club track workout for that night and for Thursday morning.  

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I will see you all in the morning!

Coach Big Guy