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Missing Coach Rich News this week (7/27)

In Coach Rich Club News –

Greetings Thursday morning track fans.  Let's hear it for Eunja Rau getting her 27th state at the San Francisco Marathon this past weekend! Her time was 4:32:00.  Way to go Eunja!  23 to go.  You should be able to polish that off in less than 2 years.  

5 x 1000m in 10k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be challenging, with temps in the mid 70s, very humid at 93%, a bit of wind at 9 MPH, and fair air quality. Given this warm, Humid 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.

I wanted to give a special shout out to the new TMBC "Honorary Mom," Hope Seck. Not only has Hope been a TMBC stalwart, and qualified for Boston this year, more importantly she remembered the "Breakfast" part of TMBC last week for our send off for Melinda – bringing those DIVINE Freeze Pops – Oh!My!God! They were SO good and hit the spot after a hot, tough, sweaty workout – Great Moms know their Snacks, and Hope Delivered – thank you Hope on behalf of everyone!

July 27, 2023 – 5 x 1000m at 10K ("Cruise Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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 mid 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 good speed workout, but given the distance, also an endurance workout. As with several of our previous workouts, the trick tomorrow is to start slower on the first interval and to get faster on each interval. If you are feeling frisky after 3 or 4, feel free to throw down some 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Greetings Thursday morning track fans. Let's hear it for Eunja Rau getting her 27th state at the San Francisco Marathon this past weekend! Her time was 4:32:00. Way to go Eunja! 23 to go. You should be able to polish that off in less than 2 years.