Fellow Endorphin Junkies -
The weather tomorrow will be cool, with Temps in the mid-40s and some humidity at 80%, with some wind at 8 MPH, but gusts up to 12 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 at Yorktown track in Greenbriar stadium 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:
March 13, 2024 – 5 x 1000m beginning at 10k ("Cruise Interval") pace dropping to 5K ("Interval") Pace on the last couple, w/400m SLOW easy jogs in between out in Lane 6 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. You want to run the first in 10k pace, then maybe speed up to 8k pace for a couple, then finish with two at 5k pace. For most of this is almost 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 –
Coach Big Guy is at SXSW, teaching and mentoring young musicians, so no time for a regular report – I promise to catch up next week!
The only thing on the Club calendar is the Book Club on Sunday March 16th at 4 PM – more details on the Club Website: dcroadrunners.org.
Happy running!
Coach Big Guy is in Austin for SXSW, So Coach Andrew Golden is filling in and will be at Yorktown Thursday morning!
