Fellow Endorphin Junkies –
The weather tomorrow will be nearly perfect, cooler with Temps upper 40s/Low 50s and with much lower humidity at 67%, with little wind at 6 MPH, but no chance of rain! Despite this amazing weather, 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. Coach Big Guy will be in ATX for the Austin City Limits Music Fest and the Buddy Holly ACL Kickoff Party, as well as the US F1 Gran Prix, so the next two weeks TMBC will have Special Guest Coaches – this week – Coach Andrew Golden will kick thinks off – tomorrow's Workout as follows:
October 10, 2024 – 8 to 12 x 500m in 3k to 5k pace, with 300m jog recovery in between
· Stallions: 5:15 to 6:30 Pace, 10 - 12 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 10 – 12 Intervals
· Gazelles: 6:45 to 7:45 Pace, 9 to 11 Intervals
· Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 8 - 10 Intervals
This is a blazing speed workout guaranteed to build both strength and stamina for your Fall races! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In Club news from Coach Big Guy ...
I did not hear from anybody this week, and did not see anything on Strava, so no report this week – but Good Luck to Coach Eunja in the Chicago Marathon! Please drop me a line (bigguy at dcroadrunners.org) to let me know when you are racing this fall!
Happy Running!
Coach Big Guy will be in ATX in the AM, So Coach Andrew will get you started!
