Fellow Endorphin Junkies:
The weather tomorrow morning will be warmer, with temps in the high 50s and higher humidity at 90%. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Water breaks are important ALL year round, especially when it is warm and humid like tomorrow, so remember to hydrate before, during and after your runs – after every other interval, if possible! Workout as follows:
May 2, 2024 - 10 to 12 x 400m at 5K ("interval") Pace and Faster, w/200m easy jogs in between
Water breaks are important ALL year round, especially when it very hot and humid 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:30 to 6:30 Pace, 12 Intervals
Wolf Pack: 6:15 to 6:45 Pace, 11 to 12 Intervals
Gazelles: 6:30 to 7:15 Pace, 10 to 11 Intervals
Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 10 Intervals
This week's workout is a tough speed workout –running a 5k for everyone, and more for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for the later intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!
In club news from Coach Big Guy ...
SO, nobody sent me results this week or volunteered to take the baton from Coach Rich – PLEASE do better! – but I looked up Coach Eunja and Marty's results from the Eugene Marathon last weekend – it may have been Eunja's 30th state – or very close to it, and she ran an especially consistent race with a very nice time of 4:10:15. Marty McCormick dazzled – surprise! – with an awesome 2:34:59 for 23rd place overall, and since I could not figure it out, probably a great place in his age group.
The Club Happy Hour has been pushed off to Thursday May 23rd at the Four Courts, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.
Coach Big Guy will be at practice tomorrow!
