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12 to 20 x 400m, 100m jogs, 10k pace

Fellow Endorphin Junkies

Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather could be challenging in the morning, with temps in the lower-70s, high 90% humidity and a chance of rain or storms. When conditions are like this, bring plenty of fluids to hydrate – we aren't used to these temps and humidity yet! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! There is a wide range of intervals tomorrow – 12 to 20. Most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM.

One quick note – this may be the last TMBC at Yorktown until August, as they expect to start the resurfacing next Monday – I will let you know if that happens and our contingency plan – probably run at W&L High School in Arlington on Stratford Street!

June 6, 2024 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 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 12 repeats. For those of you training through, slow down your jogs 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!

... and the Coach Big Guy Report –

Only one race reported this week – hope to have a lot more after the Club race this week - Paul Ryan - The Admiral - won his AG at the Starkids 5k in Fairfax in 24:49 on a very hilly course. Well done Paul!

The next club race is the Woman's Distance Festival 5k/Run after the Women 5k at Bon Air Park this Sunday June 9 at 8:00 AM. To sign up to run or volunteer – Paul still needs a few volunteers - for the race go to https://www.dcroadrunners.org/ .

Coach Big Guy will see you at Yorktown Track at 6 AM after warmup tomorrow!

12 to 16 x 300m

Fellow Endorphin Junkies

The weather tomorrow morning will be cool, with temps in the mid 50s, high humidity at 90%, and a little wind – terrific Summer Weather! Under these excellent conditions you should still bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Water breaks are important ALL year round, even when it is cool like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

May 30, 2024 – 12 to 16 x 300m at 5K ("Interval") Pace, w/100m easy jogs, in three sets of 4 to 6 intervals each, and a 400m jog between sets after you get water at the end of each set.

NOTE: I expect to see your heart rates in the mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace, 3 sets of 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 3 sets of 5 intervals

Gazelles: 7:15 to 8:15 Pace, 3 sets of 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 3 sets of 4 intervals

This week's workout is a solid speed workout, focused on preparing you for the shorter Bunion Derby races such as the Women's Distance Festival. Given the shorter distance, focus on your form that should be very different than your weekday and SLR form. These are sprints, so get up on your toes, lifting your knees an inch or two higher than your normal stride, with leg follow through where your heels almost touches your back side. These 300s are a staple of our Tuesday Speed workouts, which we often do on Tuesdays at Yorktown in the spring and summer prepping for track meets. Make sure after each set of intervals you stop and hydrate for a moment before doing the 400m jog in between sets.

In Coach Big Guy Club News –

The only result we found this week was Rodrigo's terrific run in the Carrera de La Policia 8k in Cuidad Real, Spain, where he finished 3rd overall. He averaged 5:38 per mile for the almost 5-mile race – wow!

We are pretty certain this was not the only TMBC result, so please don't be so shy, and let us know when you are going to race so we can let everybody support you! Just email bigguy @ dcroadrnners.org with your results.

TMBC's own Paul Ryan is the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and right now only has 2 or 3 volunteers – hardly enough for the race! If you're not planning to run the race, please volunteer so we have enough volunteers to put on a well-run race. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy returns from Bottle Rock in Napa, will be back at Yorktown Thursday morning!