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NO TMBC - 2 x 17:30 minute Tempo in 10m Pace, 3:00 minute rest

Fellow Endorphin Junkies -

The weather tomorrow morning/afternoon could be Swampy, with temps from the low 70s to the mid-80s, higher humidity at 75%, with little wind at 6 MPH, and a real chance of showers, so dress accordingly, and as always you should still bring fluids.

While there is no official TMBC tomorrow, Yorktown track is generally open and available from sunup to sundown (unless there is a game going on), and we usually have several TMBC types practicing on our own between 7 and 9 AM. In addition, the Club is discussing a "Pilot Program" return to the track, perhaps as early as next week, so watch your in-boxes for a special email when we hear from the County and the Club Board about a possible restart.

April 29th, 2021 – 2 x 17:30 minute Tempo Runs (These at 10m pace or better), with walk back to start plus water and 3:00 minute standing rest

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 solid base workout, and since some of us are going a bit longer on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start, get some water, and then we will start the second 17:30-minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs 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:

Rodrigo Vellon ran a Half Marathon Time Trial down at Hains Point and smashed his previous PR by 3.5 minutes. This is a fantastic accomplishment especially running solo! His time was an eye-popping 1:18:xx. Well done and huge congrats Rodrigo!!!

Paul Ryan ran a 1-mile time trial in prep for a couple of 3000m track races. He posted a solid time of 6:20. Well done Paul and good luck from all of us in your upcoming track meets!

Ze Dagher was at it again at the EX2 10M trail race at Fountainhead Park. This was the 3rd in the EX2 Trail Race Series. This time the course was muddy, wet, and hilly. Ze ran a time of 1:39:49. Ze's enjoyment factor was high and if you check his pictures on Strava you can see that. Way to go Ze!

Coach Big Guy will be at Yorktown in the morning for practice

No TMBC - On Track On Your Own - 3 x 1600m in 10k Pace, 400m jogs + 2 x 400m in 5k, 200m jog

Fellow Endorphin Junkies

Tomorrow's weather will be chilly and windy, upper 30s to mid-50s with 20 to 30 mph winds and humidity. W&L and Yorktown are essentially closed according to the County website, but Yorktown and some of the Fairfax County HS tracks (McLean and Falls Church apparently) are open for track work, but you could do this workout anywhere on flatter trails where miles are marked off if you cannot find an open track.

Coach Big Guy will be sending out an email this week discussing the possibility of opening back up track workouts but would like some input from our regular track attendees – with the hope to gather a select group as early as next week. As usual, Coach BG and his pod, as well as some others will be at Yorktown in the AM – this week starting the intervals at 7:30 AM.

April 22, 2021 – No TMBC - ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace

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 to speed work – 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 – cadence should increase measurably on the track as opposed to the road and trail. 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, 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 – Finish strong, – but remember we are doing the traditional 2 x 400m in 5k Pace to finish, so let's try to leave a little in the tank for those.

And now the Coach Rich News!

Greetings Thursday morning faithful. One really nice result this week. Arielle Weiner decided to shake off the racing cobwebs and ran a Cherry Blossom 10M down at Hains Point. She had some great weather and took full advantage of the flat terrain uncorking a PR time of 1:04:29. A fabulous time for Arielle and well the PR speaks for itself. Running over the pandemic time has been good to her. Huge congrats Arielle!

Happy Running!

Coach Big Guy will be out doing the workout at W&L tomorrow, hoping to lure Coach Rich to visit!