Fellow Endorphin Junkies -
The weather tomorrow will be excellent, with Temps at only 58 degrees but higher humidity at 96%, with little wind at 7 MPH, and no chance of rain, but 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:
Happy Halloween October 31, 2024 – 4 to 6 x 1000 Spooky Meters at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
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: 5:15 to 6:30 Pace, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
We had some AMAZING results this past weekend at the Marine Corps Marathon and the MCM 50k, starting with our Assistant Coach Anna Staats. Yes, indeed, Anna fought through a tough day for her, including a technicolor yawn at Mile 27 to again WIN the MCM 50k race!!! A Repeat victory that left a lot of us TMBC regulars who were spectating looking for the right adjectives to describe her performance – Tough, Gutsy, Gritty, Smokin, Fabulous, Amazing, and even Unbelievable (if it hadn't been Anna) – so – Congratulations!!!! We are not Worthy!
Not to be outdone, her running partner, Zach, threw down an amazing and impressive 2:32:19 marathon time – way to go Zach! Mike Lurie, who trains with us and Coach Rich, ran a 13-minute PR and – hopefully – his first BQ in 3:13 – terrific performance Mike! Not to be outdone, our own Adam Cole – who ran with us the Thursday before MCM – threw down and AMAZING 3:07:53 – 22nd out of over 1000 guys in his age group – great work Adam! Mike Kim, who runs with Eunja and ran with the TMBC crowd several times had a GREAT day, running almost an hour faster than last year's MCM in a time of 3:52:48 – way to get faster Mike! Despite some troublesome injuries that limited her training, Shawna ran a tough 4:37:48. Jack Phillips helped out a co-worker, pacing him in 4:47:02. Finally, Yves Nugent – who came a couple of times to TMBC, and was not even planning a fall marathon jumped in and managed to beat the bus and finish the marathon – which has inspired him to really train next year – so we hope to see him out at TMBC on a regular basis. All in All – an amazing day for the TMBC and the DC Roadrunners at the Marine Corps Marathon this year – way to go TEAM!
The DC Roadrunner's most important race of the year – as it raises a lot of visibilty and revenue for the Club – is the Annual Alexandria Turkey Trot – so we really need your help and participation – so for Details and to register – or volunteer – please go to the club website:ÂÂ dcroadrunners.org
Happy Running!
Coach Big Guy will be at Yorkton Thursday morning!
