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6 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be terrific, a little warmer with temps in the low 40s and very low humidity at 49%, but with some wind and gusts, and no chance of rain! Dress accordingly, but still 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. If you are running Cherry Blossom on Sunday, you can come and run some sharpening 400s with 200m jogs which will be a nice final workout prior to the race. For the rest of you, it's back to 800s:

March 30th, 2023 - 6 x 800m in 5k with 400m jog recovery in between, and the first one or two intervals in 10k/8k Pace

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

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. 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 ...

Coach Rich and Vicki just finished 12 glorious days in New Zealand, traversing the beautiful country you remember from the "Lord of the Rings" movies, including sailing, trams, trains, zip lines and more – check out their amazing pictures on Facebook. Tomorrow, they head to Australia!

For those of us home bound, I did not see any race results the last few days, and nobody sent me any this week as I pinch hit for Rich. PLEASE let me know your race results so I can approach a reasonable facsimile of Coach Rich!

In Club volunteer news, we have urgent needs for volunteers at several upcoming Club and external races we're supporting. Please "pay it forward" by coming out and supporting our running community! If you aren't running the Chery Blossom 10-Miler this weekend, there are volunteer needs Saturday, April 1 and Sunday, April 2: Cherry Blossom 10-Mile and 5K races. While the Club's Friday evening packet pickup crew is now fully-staffed, the race still needs volunteers on the course for setup, aid stations and breakdown. We have lots of runners in these races; please help if you can. Click here to volunteer: <Click here to volunteer> or email Nita Roncone: <email Nita Roncone>. We also need volunteers for the Club water stop at the Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, click here to volunteer: <click here to volunteer>

Happy running! Coach Big Guy for Rich!

Coach Big Guy will return to Yorktown in the AM, but Coach Rich is still making travel memories!

3 to 4 x 1600m in 10k, 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, Warmer with temps in the Upper-40s, some humidity at 86%, a little wind, and looks like we will miss the rain! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. I caught a bud at SXSW, so Coach Mary K will kick things off as IO do not want to expose anyone.

March 23, 2023 – TMBC: 3 to 4 x 1600m in 10 m down to 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals

First thing – start slow – 10 mile pace, then gradually increase pace each interval until you run at least the last one in 10k pace. 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 no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Coach Rich is in New Zealand, and I will never be able to do a report as well as him, but I DO know one race to report – Hope Hedge Seck Qualified for Boston at Shamrock, running a 3:28:21 marathon – CONGRATS!!!!!

We have urgent needs for volunteers at several upcoming Club and external races the club is supporting. Please "pay it forward" by coming out and supporting our running community!

Friday, April 1 to Sunday, April 3: Cherry Blossom 10-Mile and 5K races, go to the Club website to volunteer or email Nita Roncone.

Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, go to the Club website to volunteer.

Happy running!

Coach Mary Kusler will see you at the Yorktown Track tomorrow