Fellow Endorphin Junkies –
Merry Christmas, Happy Hanukkah, and Happy Holidays to you and yours from Coach & Mrs. Big Guy! I know many of you all are travelling or with family, but the Coach will be at Yorktown in the morning for those who want to run off those Christmas Calories and start off Boxing Day with an easy workout. The weather tomorrow will be nice, cold with Temps in the lower 30s, with little wind at 6 MPH, and little 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 tomorrow at 6:00 AM sharp, with announcements before - so please get there early to warm up – say by 5:40 AM. Workout as follows:
December 26, 2024 – 2 x 20:00 minutes in 10m Race Pace, with 3:00 walk back to start plus water and standing rest combo
Water breaks are important ALL year round, even when it is nice 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 Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:15 to 7:00 Pace
Wolf Pack: 7:00 to 7:30 Pace
Gazelles: 7:30 to 8:30 Pace
Coyotes/MTP Trainees: 8:30 to 10:45 Pace
This week's workout is a nice break from the more intensive speed work and racing we have been doing. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.
Here is the Coach Big Guy Club News this week:
No race reports this week, but speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a new year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon on New Year's Day! Our own Coach Rich is Race director, and he would LOVE to see you and have some help. Register to run at https://www.dcroadrunners.org/, or Coach Rich could still use some help, so to volunteer please go to to ÂÂ https://www.dcroadrunners.org/volunteer/pr5k.
Happy running!
Coach Big Guy will be at Yorktown in the morning!
