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 20, 2025 – 12 to 16 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals
Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals
As 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. If you need to, 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! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky!
... and the Coach Big Guy Report –
Greetings Thursday morning faithful. I had no emails re races, so if there is anything to catch up on I will take care of it next week - I just returned from Austin and started running again. I have two recommendations – Best Band we saw at SXSW – West Texas Exiles – definitely check them out! As to Movies, we saw 12 World Premiers and hung with some famous Actors, but a highlight for Coach Big Guy was running a 5k with Ku Stevens, a Native American featured in "Remaining Native" – the story of a young Native American runner living on the reservation in the desert whose dream is to run collegiately at Oregon – Tracktown USA! Check it out!: <https://www.remainingnativedocumentary.com/>
Happy running!
Coach Big Guy is back from SXSW in Austin and will see you at 6 AM after warmup tomorrow!
