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2 x 15:00 Tempo + 2x 400m in 5k

Fellow Endorphin Junkies –

Some of you will be doing the Club race tonight, and since Coach Ed did not set up a workout, I thought we could just do some Tempo tomorrow morning, which even those who race might want to do to shake out their legs after the race. For those who do not race, we will then finish with a couple of 400s in 5k pace for sharpening.

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday. The Yorktown track seems to be nearing completion, so we are hopeful we can return to Yorktown in two or three weeks. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. Most mornings the Stafford gate is open by 5:40, but you never know – remember that you can hop the fence on the Quincy street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.

Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will continue to be decent but still quite warm - with temps in the mid 70s, much higher Humidity at 90% humidity and a little bit of wind – so the "Misery Index" Number will be 145 (74 degrees plus Dew Point 71), so just be cautious and monitor your heart rate! When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the low-80 percent range, and if it gets higher, slow down!

July 25, 2024 – 2 x 15:00 minute Tempo Runs, with 3:00 walk back to start plus water and standing rest combo, finishing with 2 x 400m in 5k for those not racing tonight

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 Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace, faster on 400s

Wolf Pack: 7:00 to 7:30 Pace, faster on 400s

Gazelles: 7:30 to 8:30 Pace, faster on 400s

Coyotes/MTP Trainees: 8:30 to 10:45 Pace, faster on 400s

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 15:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace – IF, and only if, you are feeling it. 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. If you are not racing tonight, let's finish with 2 x 400m in 5k pace, with a 200m jog in between.

Here is the Coach Big Guy Club News this week:

I got only one email this week, and I KNOW some of you are racing – please let me know your results by email!

The Admiral again won his age group in the Anacostia Park Run in 24:34 (an All-American Qualifying time!), and finished 7th Overall.

The next Club race is tonight - the July 24th Bluemont 5k at 7 PM. Details for all races are on the Club website https://www.dcroadrunners.org/.

DCRRC is collaborating with the Potomac Valley Track Club (PVTC) to sponsor a Family Night at the Track, Meet of Miles and 3k on Aug 11 at Yorktown HS. See the Upcoming Events part of the club webpage for a link to the details. Volunteering will count towards your Out-of-Series Bunion Derby series shirt requirement. TMBC's own Paul Ryan is the Race Director. 

DC Road Runners - DCRRC and PVTC Meet of Miles and Family Night at the Track

Coach Big Guy will be at W&L in the morning, hopefully doing the workout for the first time in weeks!

3 to 5x 1600m in 10k + 2x 400m in 5k

Fellow Endorphin Junkies -

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.

Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be better than this afternoon (Yikes!) but still warm - with temps in the mid 70s, Lower Humidity 76% humidity and a little bit of wind – so the "Misery Index" Number will be 140 (74 degrees plus Dew Point 66), so just be cautious and monitor your heart rate! Unless your training calls for it, I would choose the two sets of intervals in these conditions for almost all, and three only if you are a Beast Stallion. When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the high-80 percent range, and if it gets higher, slow down!

July 18, 2024 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, then finish w/2 x 400m in 5k pace, 200m jog

Stallions: 5:45 to 6:30 Pace, 4 to 5 intervals + 2 x 400m

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals + 2 x 400m

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals + 2 x 400m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals + 2 x 400m

My suggestions for number of intervals is just that – a suggestion – remember to leave enough in the tank for the 400s, so maybe drop one 1600 unless you are "feeling it." Next thing to remember – please start slower in that first interval – say 10-mile pace, then gradually increase pace until you are running at 10k pace. You could even run the entire first interval at 10m pace, just getting faster – remember "last set, best set." As you can see from above, we want you to get faster on the last intervals. Second, when your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves so your final interval is quicker than your first interval – remember to work towards negative splits and leave a little for the "finishing 300s."

In Club news from Coach Big Guy ...

Still only hearing from a couple of you, so please send me your race results!

I missed 3 performances on the Club's 4th of July Age-Handicapped 4 Miler - on a very warm morning - here they are:

John Peruski, 16th Overall, 2nd AG

Pricilla Sandoli, 52nd Overall, 1st AG

Eunja Roa, 69th Overall, 4th AG (I think)

DCRRC is collaborating with the Potomac Valley Track Club (PVTC) to sponsor a Family Night at the Track, Meet of Miles and 3k on Aug 11 at Yorktown HS. See the Upcoming Events part of the club webpage for a link to the details. Volunteering will count towards your Out-of-Series Bunion Derby series shirt requirement. TMBC's own Paul Ryan is the Race Director:  

DC Road Runners - DCRRC and PVTC Meet of Miles and Family Night at the Track

The next Club race is the July 24th Bluemont 5k at 7 PM. Details for all races are on the Club website https://www.dcroadrunners.org/.

TOmorrow night - July 18th at 5:30 PM there will be a Club Happy Hour in DC at the National Press Club - details again on the front page of the Club website!

Happy Running!

Coach Big Guy will be at W&L in the AM, although running slower than you as he is still on the DL!