Fellow Endorphin Junkies –
The weather tomorrow will be warmer, with Temps upper 50s and with higher humidity at 91%, and some wind at 10 MPH. Despite the good weather, 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 at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Coach Big Guy will be in London for the launch of his Buddy Holly book and the Who benefit concert, so tomorrow's TMBC will have a Special Guest Coach – Coach Chris Walsh - who will kick things off – tomorrow's Workout as follows:
April 3rd, 2025 – 8 to 10 x 600m in 5k pace, with 200m jog recovery in between
· Stallions: 5:15 to 6:30 Pace, 10 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 9 to 10 Intervals
· Gazelles: 6:45 to 7:45 Pace, 8 to 9 Intervals
· Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 8 Intervals
This is a speed workout guaranteed to build both strength and stamina for your spring races! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire. If you are running Cherry Blossom, you want to slow these to 10k pace and only run about six of these to sharpen for Sunday – feel your strength – you are ready!
In Club news from Coach Big Guy ...
I did not hear from anybody this week, and did not see anything on Strava, so no report this week – Please drop me a line (bigguy at dcroadrunners.org) to let me know when you are racing this spring!
Happy Running!
Coach Big Guy will be in London in the AM, So Coach Chris will get you started!
