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8 to 10 x 200m, 300m, 300m & 200m jogs, 5k to 3k pace

Fellow Endorphin Junkies

Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of TMBC intervals. The weather should be reasonable for July in the morning, with temps in the high 60s/lower-70s, very high humidity, and a little bit of wind. Given the warm and humid conditions, bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

We have a Special Guest Coach returning, our very own Coach Rich – and he is bringing a fun new workout - he calls it the "Pulse" workout! This is a speed burner workout, with 8 to 10 x 200m and 300m, with 300m jog rests following the 200s, and 200m jog rests following the 300s. We want you to start at 5k pace for the first half, eventually getting down to 3k pace on the second half of the workout. Think of each 200 (sprint), 300 (jog), 300 (sprint), 200 (jog) as a "set," which you will repeat over the workout 8 to 10 times. This is a great NEW workout that should help all of us work on our speed, which we need for our shorter summer races!

July 20, 2023 – 8 to 10 x 200m, then 300m in 5k to 3k Pace, with 300m jogs after the 200s and 200m jogs after the 300s

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

You get a lot of rest in this workout, so make sure your 200s and 300s are quality intervals, and focus on making the later intervals stronger and faster – "Best reps, Last Reps" – or as Coach Big Guy likes to say – "Negative Splits!" You should focus on your form – get up on your toes and Lift your knees – as these are the quickest intervals we usually do at TMBC!

... and the Coach Rich Report –

Greetings Thursday morning track fans! It was good to see a few of you at happy hour last week.

Here is the weekly race run-down...

Rodrigo Vellon ran the 10k Membrilla in Spain in a time of 37:27. His goal was to run at marathon pace and pick it up a little near the end. It was a really hot day so good thing he wasn't trying too hard. We will be looking for 2:37 or better next marathon out Rodrigo. Nice work.

And at the Bastille Day 4M ...
33:36 - Yuko Takakusaki, 2nd 55-59
39:08 - Bonnie Harvey enjoying an easy run while bf John was finishing 6th OA

The next club race is the Bluemont 5K next Wednesday night July 26 at 7PM. I will be there volunteering and cheering. To sign up to run or volunteer go to http://www.dcroadrunners.org.

Paul Ryan is the race director for a Family Night at the Track and Meet of Miles on Sunday July 30, 5pm at WL. Events include 400m for 4 and under with parents, 800m for 8 and under, and mile heats for: racewalkers, 14 and under, HS, Open and Masters. See PVTC.org or contact Paul Ryan (paulryan73@gmail.com) for details.

Happy running
Rich

Coach Big Guy – and I think – Coach Rich - will see you at Yorktown Track at 6 AM after warmup tomorrow!

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

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 should be reasonable for July in the morning, with temps in the lower-70s, 82% humidity, and a little bit of wind. Given the summer conditions, bring plenty of fluids to hydrate! 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.

July 13, 2023 – 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 Rich Report –

Greetings Thursday morning faithful. DCRRC Happy Hour is tomorrow from 5:30-8:00 PM at CarPool in Balston. I look forward to seeing many of you there.

No race results that I could find from last weekend but there is a race on Friday night, the Bastille Day 4M on July 14. To register to run or volunteer, go to https://www.dcroadrunners.org/ .

DC Road Runner Red Singlets  are still available for purchase until 7/16, guaranteed to make you faster and more fashionable for your fall races!  https://designstudio.dickpondathletics.com/dcroadrunners/shop/home

Happy running!

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