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Track Oct 26 - 8-10 x 500m, 5k pace, 300m rest

Fellow Endorphin Junkies -

The weather tomorrow morning will again be glorious - very cool like last week at 45 degrees and a bit more humid at 79%, with some breezes at 8 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:

8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:15 Pace
• Coyotes/MTP Trainees: 7:15 to 9:00 Pace

For those of you who ran MCM - stay in bed - Congrats!  For those recovering from earlier marathons, run 6 to 8 of the 500s at a slightly easier pace.  For those of you running a marathon in 10 days, such as Richmond, this is a perfect final speed workout - just make sure you are stretched and don’t push too hard.  If you are 17 days or more out from a future marathon, such as Philly, do the workout as indicated.  For everyone else running these, try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.

Coach Rich’s Club News:

I am back Austin and will be out to coach in the morning - happy to see everyone again!

Coach Big Guy

Track Oct 18 - 3-5 x 1600, 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be glorious - much cooler than last week at 47 degrees and a lot less humid at 77%, with some breezes at 5 MPH and 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. 

For those of you running Marine Corps this weekend, run a few 800s or 2 to 3 miles today in Marathon pace, with a little very light jogging in between, and sleep in tomorrow.  Good luck - you are all in some pretty amazing shape and if you run smart, we know you will triumph!  If you are running the MCM, please drop me a note at bigguy@dcroadrunners.org so I can send you a little encouragement tomorrow.  For the rest of us, the workout is as follows:

3 to 5 x 1600m in 10k pace - with 400m jog recovery in between

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

For those of you recovering from marathons, in the last two weeks, try three 1600s, at a slightly easier pace, if more than two weeks into recovery you could do four, but only do five if you are more than three weeks recovered.  for those of you running a marathon in 10 days, just do three, but make them slightly quicker than 10k Pace.  If you are 17 days or more out from a future marathon, you could do four or five at the indicated pace.  For everyone running these, try to build pace throughout all four laps so that your last lap is fasted, and likewise, build through the workout so that each successive is just a bit faster than the last.  Practice negative splits and you will run stronger and smarter in all of your races.

Here is the Coach Rich Club News this week:

I am still in Austin and will be back next week, Coach Rich will see you tomorrow. 

Big Guy