Fellow Endorphin Junkies -
Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be terrific in the morning with temps in the upper-50s, only 70% humidity, and a little bit of wind. Given the nice conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!
Given Marine Corps on Sunday – good luck to all! - there will be a wide range of approaches tomorrow to this workout. While there is a big range of intervals tomorrow – 6 to 16 - most of us will do lots more than 6 – probably at least 12 - but only the hard core will approach 16 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM. If you are racing Sunday, 6 to 8 400s in 5k will be closer to the ticket, for sharpening, and you could even stretch the 100m jogs to 200m, as you will not want to tire from this workout. If you are NYC-Bound, try 12 to 16 400s, starting at 10k pace, but ending closer to 5k pace, and don't be afraid to stretch the jog or even do a little walking so you do not overtrain.
October 24, 2024 – 6 to 16 x 400m in 10k Pace, with 100m jogs
Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals (depending on Race Schedule)
Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals (depending on Race Schedule)
Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals (depending on Race Schedule)
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals (depending on Race Schedule)
As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!
... and the Coach Big Guy Report –
I did not receive any email reports and given the fact that I was super busy in ATX the last two weeks, I missed races on Strava – so PLEASE send me your race reports!
For those of you who did not get the Club email, Mrs. Big Guy and I will be hosting a Club Happy Hour at Chez Big Guy, aka Baile Ceol, tomorrow night (Thursday) October 24 from 6 to 8 PM. Great Mediterranean food, free beer and wine, fab music, and incomparable Southern Hospitality will be served – we hope to see you there!
The Alexandria Turkey trot is set for Thursday November 28 at 9 AM, and you can volunteer AND run – I sign up people every race day morning and then run the race – and there is volunteer work the week before getting ready. The Race is SO important to the Club, bringing it recognition and bringing in funds to help us stage all the rest of our races, so PLEASE sign up and register!
Good luck to all competing at the Marine Corps Marathon and 50k this weekend. I will be there cheering and looking for you! If you need a little boost on the course I will be ready to jump in and help if you want a slow pacer – just drop me an email (bigguy at dcroadrunners.org).
Happy running!
Coach Big Guy is back from ATX and will see you at Yorktown Track at 6 AM after warmup tomorrow!
