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2 x 20:00 Quicker Tempo Runs, 3:o0 walk back and rest between

Fellow Endorphin Junkies -

The weather tomorrow morning will be TERRIFIC for May, with temps in the upper 40s, higher humidity at 97%, and little wind at 5 MPH, so a very spring-like day. Despite the cool weather, you should still bring plenty of fluids.

May 11, 2023 – 2 x 20:00 minute Tempo Runs (Starting at Half-Marathon pace increasing to 10m Pace), with 3:00 walk back to start plus water and standing rest combo.

Water breaks are important ALL year round, especially when it hot 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: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate more quickly and steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Greetings Thursday morning track fans. Here's the weekend report ...

Congrats to Anna Staats and Jack Phillips at the Frederick Half Marathon. Anna ran a time of 1:24:14 good for 2nd OAF. Jack ran 1:27:13

Miguel Cuya added the state of Ohio to his marathon resume. He ran the Flying Pig Marathon in CIncinnati in a time of 5:06. Way to go Miguel!

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to

Happy running!

Coach Big Guy will be at Yorktown in the morning!

Yasso 800s - 6 to 8 800s

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 will be cool and breezy, with Temps from the Mid-40s, some humidity at 87%, a bit of wind at 10 mph, and little chance of rain - a good day to run but remember to hydrate despite the mild temps!

INVITATION – it's that time again – Coach Big Guy & Mrs. Big Guy's Annual Kentucky Derby Party at Chez Big Guy – fabulous Mint Juleps, delicious Southern Fare, and excellent fellowship – and we runners get to see someone else run – the Ponies! ;-) From 5 to 8 PM this Saturday – just drop a note (bigguy at dcroadrunners.org) so that we have enough libations and food – see you there!

May 4, 2023 – Yasso 800s – 6 to 8 Yasso 800s - at a pace where your expected marathon time in hours and minutes is your 800 pace in minutes and seconds, with 400m easy jogs between each 800 in the exact same time as your 800, not faster or slower

To reiterate how to calculate your 800 time take the hours and minutes of your expected (hoped for) marathon time – in my case three hours and 50 minutes (Dream on!) and convert that to an 800 time of three minutes and 50 seconds, followed by a slow 400m jog in three minutes fifty seconds. It is VERY easy to jog that 400m too fast – but don't do it! Much more critical to run ALL of the 800s at the same pace/time, even as you tire, and fully recover if possible, on that exact same time on the slow 400. Yasso 800s are a favorite of Coach Ed and Coach Big Guy, developed by the legendary Bart Yasso – and one of the best workouts you can do for the marathon!

Here is the Coach Rich Club Report:

Hi Everyone. A few real nice results from last weekend's racing ...

Carrie Dunn went up to Phill for the Broadstreet 10M. This is a famous race with great competition and a super-fast downhill course, and over 40,000 runners! Carrie turned in a blazing 1:05:50 good for 2nd 45-49. Way to go Carrie!

Eunja Rau is visiting family and vacationing in South Korea where she ran the Jeju International Half Marathon in a time of 2:01:35. You will have to ask her about why runners in the race cheer you on by saying "fighting". Eunja couldn't do that so she said good job. All in Korean of course. Nice work Eunja!

Mike Cannon ran a real nice 25:54 at the Manassas Runway 5K. This was good for 3rd 65-69. Way to go Mike!!!

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

Happy Running!

Coach Big Guy will be out at Yorktown in the morning!