Fellow Endorphin Junkies -
SWITCH TO W&L TRACT TOMORROW!!! I looked at both the Yorktown Track and the W&L track today, and while Yorktown has one lane open, the last 100 meters have a ton of snow and melting ice and I am worried there might be some overnight freeze, so we are moving to W&L, at 1301 N. Stafford Street, Arlington VA 22201, as the track is almost completely clear of snow and ice and is drying in today's delightful sun. Hopefully we can return to Yorktown next week!
Please arrive at Washington Liberty Track early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be fairly nice in the morning, with temps in the low-30s, and some gusty winds, but low humidity and should be nice. Despite the decent conditions, you should still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!
January 30, 2025 – 12 x 400m in 10k Pace, with 100m jogs
Stallions: 5:30 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – Get Up on your Toes and Lift your Knees!
... and the Coach Big Guy Report –
No results received, but I am sure I missed a few, please let me know for next week!
The next Club Race is the Valentines 10k and 20k Relay on February 16, details on the Club Website: ÂÂ www.dcroadrunners.orgÂÂ – I understand from Coach Anna we may have VERY special prizes that the Big Guy only wishes he could win – Teddy Bears! ;-)
Also please sign up for the Club banquet on March 2nd – details also on the Club website!
Happy running!
Coach Big Guy is not at 100% but will see you at W&L Track at 6 AM after warmup tomorrow!
