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2 x 15:00 Tempo Runs, 2:30 walk back and rest between

Fellow Endorphin Junkies -

The weather tomorrow morning will be challenging, with temps in the low 70s, very high humidity at 94%, with a little wind at 7 MPH, and an appreciable chance of thunderstorms. If we have lightning, we will pause or cancel the workout, but will proceed if just rain and thunder. Despite the potential for rain, you should still bring plenty of fluids.

August 11, 2022 – 2 x 15:00 minute Tempo Runs (These at 10m to Half-Marathon pace), with 2:30 walk back to start plus water and standing rest combo

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 this 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 easy on the first interval, accelerating slowly up to 10m/13.1 pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily 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:

Hi everyone. Several of our Thursday morning faithful headed out to race this weekend.

Liz Ozeki was the 2nd OAF at the MCRRC Going Green 2M on the track in a time of 11:53.

Marty McCormick ran a solid 16:41 at the Sea Girt 5K up in NJ and on a hot morning. This was good for 1st Master.

Christie and Rodrigo returned to the Steelman Triathlon up in Pennsylvania again. This is an Olympic Distance Triathlon.

2:26:51 - Rodrigo Vellon with a final 10K run of 41:24
2:42:47 - Christie Wetzel with a final 10K run of 42:37, 2nd 35-39

Steve Thompson 8K

33:56 - David Meeks, 1st 55-59
39:20 - Yuko Takakusaki, 1st OAF – Great Job Yuko!
56:24 - Eunja Rau

Mike Cannon ran the Summer Fletcher's 5K in 25:54 which was good for 1st 60-69

Big congrats to all our racers!

The final 2 Bunion Derby Races are upon us. Tuesday August 16 is the Paul Thurston 4.5M at Burke Lake and the 3+M Cross Country Race is on Saturday August 20 at Lake Accotink. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/

Paul Ryan is the PVTC race director for a Family Night at the track and "Meet of Miles" here at Yorktown on Sunday evening, Aug 21. You're cordially invited to run or volunteer. Here's a link to the PVTC info: https://pvtc.org/outdoor.php. You can contact Paul at: pvtcmile@gmail.com

See you tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the morning!

10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be August, with temps in the mid 70s, high humidity at 85and a little wind, so average summer running. Due to the warm and humid conditions, you should bring water for hydration after every other interval after you finish the 300m jog rest interval.

August 4, 2022 - 10 x 500m in 5k pace - with 300m jog recovery in between

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

This is another speed workout guaranteed to build both strength and stamina for your fall races! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Happy August to all Thursday morning track fans. This means summer is now more than half over. Fall racing will be here in no time so I hope you all enjoy this week's speed workout

Riley's Rumble Half Marathon was the only place I could find any of our faithful Thursday morning crew racing this past weekend. This is a real hilly half marathon put on by MCCRC. Congrats to Liz, Li and Hai!

1:30:15 - Liz Ozeki, 2nd OAF
1:40:28 - Li Fang, 1st 40-49
1:50:19 - Hai Nguyen

The final 3 Bunion Derby Races are in August. August 7 is the Steve Thompson 8K (7:00am this Sunday morning), August 16 is the Paul Thurston 4.5M and the 3M Cross Country Race is on Saturday August 20. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/

See you all in the morning. Happy running!

Rich

Coach Big Guy and Coach Rich will be at W&L High School in the AM!