Fellow Endorphin Junkies -
SWITCH TO W&L TRACK TOMORROW!
The weather tomorrow will be very cold, with Temps in the mid-teens and lower humidity at 70%, with little wind at 6 MPH, but gusts up to 5 MPH, 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 SWITCH TO W&L TRACK at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Given the freeze and re-freeze, Yorktown was not an option, so we are headed to a much clearer track at W&L. Workout as follows:
January 16, 2024 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Outside Lanes 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, 5 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 intervals
Gazelles: 7:15 to 8:15 Pace, 4 to 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 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 –
I did not get any results last week, so no report this week – PLEASE remember to send me your results.
The DC Roadrunner's next race will be January 26 – the Belle Haven 8k –to register – or volunteer – please go to the club website: dcroadrunners.org
Happy Running!
Coach Big Guy is in San Francisco, So Coach Anna is filling in and will be at W&L Thursday morning!
