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3 to 4 x 2000m in 10k Pace, 400m jogs

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be NICE, with temps in the low 60s, lower humidity at 73%, a slight breeze, and a no chance of rain. Even with these nice conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 14, 2023 – TMBC: – 3 to 4 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:00 Pace, 3 to 4 Intervals

Gazelles: 7:00 to 7:30 Pace, 3 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Fall marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

Here is the Coach Rich Club News this week:

Greetings Thursday Morning Track Fans. Paul Ryan managed to squeeze in one more 5K before heading abroad. He ran his season best of 24:02 at the Anacostia Parkrun. Way to go Admiral!

Mike Cannon ran the Frederick Market Street Mile, finishing 2nd in the M65 to 69 category with a nice 7:27 – way to go Colonel!

I could not find any other results for anyone from last weekend. As a reminder, please feel free to let me know you are racing and which race or send me your results after you race. Just send via email at rich@dcroadrunners.org.

The National Capital 20M and Janet Braunstein 5M are the next races on the club calendar on Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/ We could really use a bunch more volunteers!

Happy running!

Coach Big Guy will be at Yorktown tomorrow!

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, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be more of the same, with temps in the Mid to Upper 70s, high humidity at 93%, with some wind, so challenging summer weather. Because of the difficult conditions, you should bring water for hydration after at least every other interval after you finish the 300m jog rest interval.

Tomorrow at 6 AM we will be joined on the track by more than 50 high schoolers (and Coach Rich), who will warm up, then head out for some neighborhood runs before returning for final track work. Please remember your track manners – no more than two abreast, make sure you have two strides before cutting in on a pass, and be aware of others and don't impede progress where you can.

August 7, 2023 – 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 Fall races! Tomorrow, with the warm, humid conditions, 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. If you are not feeling it – as I was not this morning – feel free to dial it back – listen to your body. 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 – another area many need to improve, 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. At the races this weekend, Paul Ryan competed in the Potomac Valley Games Track Meet. This meet has been held annually for many years. He ran in both the mile and 800. He set an AG meet record in the 800 while at it. Paul will be heading off on many world travels starting this Fall. He promises to check in with us when he is back in the area between trips. Congrats on your summer track racing and have safe and happy travels Paul!

I could not find any other results for anyone from last weekend. As a reminder, please feel free to let me know you are racing and which race or send me your results after you race. Just send via email at rich@dcroadrunners.org

The National Capital 20M and Janet Braunstein 5M are the next races on the club calendar on Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/ We could really use a bunch more volunteers!

Happy running!

Coach Big Guy is back from ATX will be at Yorktown in the AM!