Fellow Endorphin Junkies –
The weather tomorrow will be nice, cooler with Temps at 61 degrees but with very high humidity at 99%, with little wind at 6 MPH, but no chance of rain finally – I don't know about you guys and gals, but I feel like a mushroom after the last two weeks! 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:
October 3, 2024 – 2 x 20:00 minutes in 10m Race Pace, with 3:00 walk back to start plus water and standing rest combo, finishing with 2 x 400m in 5k
Water breaks are important ALL year round, especially when it humiod 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 Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:15 to 7:00 Pace, faster on 400s
Wolf Pack: 7:00 to 7:30 Pace, faster on 400s
Gazelles: 7:30 to 8:30 Pace, faster on 400s
Coyotes/MTP Trainees: 8:30 to 10:45 Pace, faster on 400s
This week's workout is a nice break from the more intensive speed work and racing we have been doing. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs. We will finish with 2 x 400m in 5k pace, with a 200m jog in between for some speed sharpening.
Here is the Coach Big Guy Club News this week:
I got only one email this week, and I KNOW some of you are racing – please let me know your results by email – ÂÂ reading the tea leaves (and Strava) is tough without a scorecard!
In the Club Janet Braunstein 5 Miler on Sunday, Dara Shulman ran a sharp 45:00, good for 15th OA Female, and Anne Coia was just behind her at 49:09, in the Top 20 OA for Females, in 19th place.
Rodrigo Vellon apparently ran a Half Iron Man Triathlon in Rock Hall, Maryland last Saturday, finishing 13th out of 157 in a time of 4:45;40 – AMAZING Work Rodrigo!
I missed some of the results two weeks ago. Our own Running Machina, Coach Eunja, made it two-thirds of the states at the North Dakota Marathon, finishing third in her age group with a time of 4:20:13 – and won a blanket! She is going for Illinois by running Chicago next week – can anything stop this Gal and her quest for marathons in all fifty??? In Fargo she was joined by Lisa Towles, running the half in 2:16:35 – also good for third place – excellent race Lisa!
Also missed was Anna, Zach and Miguel in the Susquehanna Half Marathon – Zach SMOKED it for SECOND place(!) overall in 1:13:01 (that's 5:34 per mile! for the mathematically challenged) – an 8-minute PR – we bow in your general direction Zach! Anna downplayed her result, but she freaking was first woman(!) and 9th overall person with a time of 1:24:36 – more bowing and applause!
Coach Big Guy will be at Yorktown in the morning!
