3 to 5x 2000m, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be warmer, with Temps in the low 60s but high humidity at 100%, with little wind at 7 MPH, and very little 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:

November 7, 2024 – TMBC: – 3 to 5 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, final in 5k pace if You Feel Frisky

Water breaks are important ALL year round, even when it cooler 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace, 4 - 5 Intervals

Wolf Pack: 6:45 to 7:15 Pace, 4 Intervals

Gazelles: 7:15 to 7:45 Pace, 3 - 4 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Winter and Spring marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, it's important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – it's probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. If you are feeling frisky after 3 or 4, try to run the last one closer to 5k pace

Here is the Coach Big Guy Club News this week:

I received no reports and saw nothing on Strava so no race results this week.

The DC Roadrunner's most important race of the year – as it raises a lot of visibility and revenue for the Club – is the Annual Alexandria Turkey Trot – we really need your help and participation – so for Details and to register – or volunteer – please go to the club website: dcroadrunners.org

Happy running!

Coach Big Guy will at Yorktown tomorrow!

 

Upcoming Events

DCRR Gar Williams Half Marathon
Sun, Dec 1st, 2024, @9:00am
DCRRC Bread Run 10K & Gingerbread 2-Miler
Sun, Dec 8th, 2024, @10:00am
Book Club
Sun, Dec 8th, 2024, @4:00pm
DCRRC Predictions & Resolutions 5K
Wed, Jan 1st, 2025, @12:00pm
DCRRC Al Lewis 10-Miler and 5-Miler
Sun, Jan 5th, 2025, @8:00am
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.