Fellow Endorphin Junkies:
The weather tomorrow morning will be chilly, with temps in the low 30s, humidity at only 52 %, but quite windy at 14 to 18 MPH. Given the lower temps and the rain today there will almost certainly be a few slick spots or even icy patches, so BE CAREFUL. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval! Workout as follows:
February 29 (Leap Day!), 2024 - 10 to 12 x 400m at 5K ("interval") Pace and Faster, w/200m easy jogs in between
Water breaks are important ALL year round, especially when it very hot and humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!
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: 5:30 to 6:30 Pace, 12 Intervals
Wolf Pack: 6:15 to 6:45 Pace, 11 to 12 Intervals
Gazelles: 6:30 to 7:15 Pace, 10 to 11 Intervals
Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 10 Intervals
This week's workout is a tough speed workout –running a 5k for everyone, and more for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for most of these intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!
In club news from Coach Rich ...
Coach Rich is busy with Yorktown Track this week, so full two-week race report will be given next week. In the meantime, here is the Coach Big Guy Club news - The last Snowball Series race is on Sunday, March 3 at 10:00. Sign up hereÂÂ for the Burke Lake 12k. On Sunday, March 10, the Club will hold our 2024 Banquet & Membership Meeting. The cash bar opens at 4:30 PM and dinner is served at 5:00 PM. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation, and speakers' presentation. Details are linked on our homepage.
Coach Big Guy will be at practice tomorrow, before heading to Las Vegas for U2 at the Sphere!
