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5k Time Trial at TMBC

Fellow Endorphin Junkies

The weather tomorrow morning will again be great, with temps in the upper 40s, a bit more humid at 91%, and only a bit of wind at 6 MPH, and air quality. Despite the relatively nice weather, you should bring plenty of fluids. 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. A couple of people had asked for a 5k time trial to help measure fitness, and since a time trial would be relatively close to the 2 x 20 minute Tempo runs workout Coach Ed planned, this seemed a good week to slightly deviate. Unfortunately, I will be in Austin until next week, but Coach Jill will be at Yorktown tomorrow.

October 19, 2023 – 5k time trial, at – surprise 5K ("Interval") Pace

Water breaks are important ALL year round, especially when it is warm like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other 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: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:30 Pace

This week's workout is a great speed workout, but given the distance, also an endurance workout. With a 5k time off this time trial, you can then use the McMillen Calculator to better predict your fall race times. After warmup and any announcements, Coach Jill with take everybody over to the other side of the track at the 200m mark, and start the workout, then head quickly to the regular start point to call out times throughout the 12 and a half loops around the track. For those of you who aren't up for a race-paced run, you could do 30 to 40 minutes around the track (preferably in Lane 2) at Tempo pace to approximate the planned workout while the speedier types are racing in Lane 1.

In Coach Rich Club News –

Hi Thursday morning faithful. Some really strong racing this past weekend.

Paul Ryan was supposed to be on vacation in Israel, but a safer place for him was definitely at Anacostia Park, running his fastest 5K of 2023. His time was 23:35 while running strong and feeling good while running negative splits. He is an ageless wonder! Congrats Paul.

Eunja Rau and Lauren Firey took on the Detroit Free Press Marathon. Eunja ran 4:14:15 for state # 28. Lauren Firey ran 3:12:26 in her first marathon. BQ by 17+ minutes. Impressive!!! Congrats to both of you ladies.

Ken Strazzeri ran the George Mason Thriving Together 5K in a PR time of 20:48. He was the first overall master. Fun story here is Ken ran this race after his wife gave birth to their 3rd son earlier that morning at 1:07AM. Crazy but impressive. Next up for Ken is an assault on the 20-minute mark! Congrats on the PR and new baby Ken!

Victoria Anderson competed in the Blue Ridge Sprint Tri. She was first overall female and third overall. Way to go Victoria!

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/.

Happy running!
Rich

Coach Big Guy will be in ATX for Formula 1 racing, but Coach Jill will be at Yorktown tomorrow morning!

6 to 10 x 800m in 5k, 400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be pretty good, with temps in the mid 50s and very high humidity at 100%, with some wind at 5 MPH and as usual, fair air quality, and no chance of rain! Dress accordingly, and with that humidity be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

October 5th, 2023 - 6 to 10 x 800m in 5k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 8 top 10 intervals
• Wolf Pack: 6:15 to 7:00 Pace, 7 to 9 Intervals
• Gazelles: 6:45 to 7:45 Pace, 7 to 8 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 to 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your summer races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Be careful to pick the correct number of intervals – most of us are good at 6 to 8 – only those building to a late marathon at BQ pace need to consider more than that. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k/8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In the Coach Rich news ...

Greetings Thursday morning track fans. The Fall racing season is now in full swing.
Good luck to any and all racing ATM or Chicago this coming weekend. I only know one among us that is going to Chicago for the marathon and 44' temps at gun time! If there are others, please let me know who you are. Same for ATM. I don't know of anyone running but I am sure many of you are. Please let me know. rich@dcroadrunners.org

Marty McCormick toed the line at Milwaukee Lakefront Marathon this past week and finished a marathon in his 20th state and all under 3 hours. His time of 2:38 was good for 2nd Master and 5th OA. Marty has been chasing 2:30 and hoped this would be it but things didn't work out. Already looking forward to his next attempt and next state! Still an amazing time Marty. Congrats.

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/. It's pretty easy to both volunteer – the day before or even the morning of the race - and still run the race – a very worthy Double!
Happy running!

Coach Big Guy will be at Yorktown in the AM!