Fellow Endorphin Junkies -
The weather Thursday will be nice, quite cool with Temps in the lower 40s and with lower humidity at 67%, with little wind at 5 MPH, and no chance of rain. 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:
November 14, 2024 - 5 to 8 x 800m in 5k with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals
· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 5 - 6 Intervals
This is another speed workout guaranteed to build both strength and stamina for your winter races. If you are recovering, or ten days out from a big race, stay on the low side of the number of intervals. These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.
... and the Coach Big Guy Club Report –
I got one report and saw nothing else on Strava, so here is the lone race result this week: Huge Congrats to Marty McCormick who ran a blazing 2:35: 21 in the New York Marathon a week and a half ago, and while it was not quite what Marty hoped for, it was still an incredibly great time and performance – way to GO Marty!
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:ÂÂ dcroadrunners.org
The Turkey Trot will be quickly followed by the Gar Williams Half Marathon at Carderock Sunday December 1, 2024, at 9 AM – details and sign-ups for racing and volunteering on the Club Website:ÂÂ dcroadrunners.org
Happy running!
Coach Big Guy will in Panama on Thursday teaching AI Law, hence the early email, but Coach Anna will step into my tiny shoes and ably lead you Thursday AM!
