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10 to 12 x 500m in 5k pace, 300m Jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, someet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be cool with temps in the lower 60s, higher humidity at 87%, with a little wind, so good spring weather. Despite the nice conditions, you should still bring water for hydration after at least every other interval after you finish the 300m jog rest interval.

April 11, 2024 – 10 to 12 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 12 Intervals

· Wolf Pack: 6:30 to 7:00 Pace, 11 – 12 Intervals

· Gazelles: 7:00 to 7:45 Pace, 10 to 11 Intervals

· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! Tomorrow, I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. 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.

In Club news from Coach Rich ...

Hi Everyone. What a beautiful morning for the Cherry Blossom 10 Miler this past Sunday. I was out there cheering and was quickly reminded how hard it is to pick a needle out of a haystack. Of all of you listed below I saw exactly 3 of you and made sure you saw me. Congrats to all ...

1:18:30 - Nate Rathjen

1:02:40 - Andrew Golden

1:03:17 - Kevin Finnerty

1:05:04 - Elise Mulenniex, PR (I think)

1:07:15 - Carrie Dunn, 1st 45-49

1:07:52 - Tatyana Steis, 2nd 45-49

1:11:37 - Lauren Firey

1:18:30 - Kimberley Sweeney, PR

1:31:59 - Anne Coia

1:39:39 - Mark Bourgeois

The Bunion Derby will kick off with the Women's Distance Festival 5K and the Run After the Women 5Ks on Sunday June 9 at 8:00AM.

Good luck to our Boston bound runners for Monday's marathon: Hope Seck, Yared Addisu, Kevin Finnerty, and Kate Scott. If I missed anyone, please let me know.

Happy Running!

Coach Big Guy returns from Eclipse watching (totality!) and Movie stuff, will be at Yorktown in the AM!

12 to 20 x 400m in 10k, 5k jog

Fellow Endorphin Junkies

Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather should be better in the morning, with the rain hopefully finished and temps in the lower-40s, 85% humidity, and a little bit of wind. Given the nice conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! I will be in ATX working on my new movie (check out "Variety" and Buddy Holly today), so Assistant Coach Anna Staads has agreed to fill in for me.

Given Cherry Blossom on Sunday – good luck to all! - and upcoming Boston, there will be a wide range of approaches tomorrow to this workout. While there is a big range of intervals tomorrow – 12 to 20 - most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM. If you are racing Sunday, 6 to 8 400s in 5k will be closer to the ticket, for sharpening, and you could even stretch the 100m jogs to 200m, as you will not want to tire from this workout. If you are Boston-Bound, try 8 to 12 400s, again closer to 5k pace, and don't be afraid to stretch the jog or even do a little walking so you do not overtrain.

April 4, 2024 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals (depending on Race Schedule)

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals (depending on Race Schedule)

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals (depending on Race Schedule)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals (depending on Race Schedule)

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. 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 Rich Report –

Hi Everyone. Paul Ryan is back from another round of world travel down to the Galapagos Islands. He turned in a season best 5K at the PVTC Easter 5K. His time was 24:07 running each mile faster than the last. Way to go Paul.

The Bunion Derby will kick off with the Women's Distance Festival 5K and the Run After the Women 5Ks on Sunday June 9 at 8:00AM.

Good luck to all competing at Cherry Blossom this weekend. I will be there cheering and looking for you!

Happy running!

Coach Big Guy will be in ATX, but Coach Anna will see you at Yorktown Track at 6 AM after warmup tomorrow!