Fellow Endorphin Junkies -
The weather tomorrow will be changeable, with Temps at 68 degrees but with very higher humidity at 99%, with little wind at 6 MPH, but a some chance of rain, and even though it has supposed to be raining all day for the past two days you may have noticed it is off and on, and usually only for 20 or 30 minutes and very light (even misty) – we shall see! You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
September 26, 2024 - 5 to 10 x 800m in 5k with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 8 - 10 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 7 – 9 Intervals
· Gazelles: 6:45 to 7:45 Pace, 6 – 8 Intervals
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 5 - 6 Intervals
This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are racing on Sunday, please take it easy and don't do more than 6 intervals – and most people only should do 6 to 8 – 9 or 10 only if you are deep into training for a longer race or marathon at least 4 weeks out and you are in great shape.
... and the Coach Big Guy Club Report –
If there were any amazing performances this past week, I must have missed them! Please, please, please send me your results!
The National Capitol 20 Miler is on Sunday, along with the Janet Braunstein 5 Miler – you can sign up on the Club websitre. The entire schedule of races and signups are on the club Website at dcroadrunners.org.ÂÂ All the series races are free to Club members, but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.
See you all tomorrow morning. Happy Running!
Coach Big Guy will see you at 6 AM after warmup tomorrow!
