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No TMBC - On Track On Your Own - 4 to 5 x 1000m in 5k Pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be lovely, with temps in from the high 40s to high 60s, moderate to low humidity, and little wind all day. Yorktown HS track is available, but W&L is still technically closed except for a half an hour each morning, although some will jump the fence, but it seems that McLean and Falls Church HS tracks should also be open.

We continue with no "FORMAL" DCRRC Track Practice in Arlington, but it looks as if we will restart no later than May 27 with some elementary precautions, and until then self-appointed small groups can do our scheduled workouts on their own. We will send out and email soon with details on the restart of track and SLR hopefully.

May 13, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice 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 to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:15 Pace, 5 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

In Coach Rich Club News –

Belated Happy Mother's Day to all our mom's. Sorry I missed you all in last week's email.

This week is nurse appreciation week so big shoutout to Liz Ozeki! Liz is an operating room nurse. None of us can likely imagine what this year has been like for her and all nurses – they are all True Heros. Thank you Liz!

At the races this weekend ... Brian Young turned in a nice 18:59 at the Pacer's 5K Friday. I don't think they officially awarded age-groups but for the record Brian was 1st Master. Way to go Brian!

Emily Riley got back in the swing of real and in-person racing at the PR Devotion to Children Mother's Day 4M. Emily turned in a nice time of 32:50. She was still feeling her 2nd vaccine shot but is now looking forward to putting in lots of hard work for Fall racing. Nice job Emily!

I'm heading to Boston for the next week to help my oldest son move. Look for some good runs and pics on Strava and my social media.

Happy running!

Coach Big Guy will be at Yorktown tomorrow morning, but Coach Rich is on the Road – Check him on Strava

No TMBC - On Track On Your Own - 14 to 18 x 400m in 10k Pace, 100m jogs

Fellow Endorphin Junkies

Happy Cinco de Mayo!!! If you are going to enjoy Tequila or Corona, remember you need to run in the morning! Thursday's weather will be reasonably nice most of the day with temps in the mid 40s to low 60s, with some humidity and a little bit of wind. Dress accordingly, and still hydrate! Yorktown track should be available from 6 AM to Dark, and W&L seems to be closed most times and requires a jump over the fence, so Yorktown or Falls Church HS or even McLean HS track seem to be our best bets - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

May 6, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 14 to 18 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 16 to 18 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 15 to 17 Intervals

Gazelles: 7:15 to 8:00 Pace, 15 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 14 to 16 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run the last time these were on the schedule, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

The Coach Rich Club news:

Greetings Thursday morning track fans. A couple of nice results to report this week.

Hope Seck traveled up to Providence, RI for the live and in-person Providence Marathon. She turned in a real nice time of 3:37:03. Great pic of her on her Strava entry with a big, beautiful smile while running the race. I know we all look forward to that look and feeling soon. Way to go Hope and big congrats.

Shauna Waite ran her first race in a long time. Long defined by pregnancy, birth of a beautiful son and of course a pandemic. Shauna took on the Apple Blossom 10K trail race. She reported a challenging course with beautiful views for this low-key race. Her reward was 1st place overall female. A nice return to racing indeed. Great to see you back in the fold Shauna and congrats!

Happy running!

Coach Big Guy will be at Yorktown tomorrow morning
doing the workout with some TMBC Covid Bubble pals!