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6x400, 8x200

Hi Everyone. Big Guy is out of town this week so I will be out there to kick things off. Work has not yet started on resurfacing the track so everything will be as it normally is at the YHS Track starting promptly at 6:00AM. Be warmed up before then. It does look like 50% chance of rain showers so be ready for that and some splashing through the puddles :)

The workout is 6 x 400M, sub-5K pace, 200M jog recovery. Rest 2-3 minutes. Then, 8 x 200M, faster pace, 200M jog recovery. This is a speed workout which will help get you a new 5K PR!

We had a few peeps out racing this past weekend and last night at our club race.

Paul Ryan ran the Anacostia Parkrun 5K in 24:06 and was happy to make progress over his previous Parkrun 5K.

Anna Staats ran Grandma's Marathon in Duluth, MN in a time of 3:12:41. Anna was disappointed in this one but we are all still proud of you Anna!.

Hope Seck was the 1st OAF at the Annandale Losing to Live 5K in a time of 22:00. Her daughter Laura was first in the kids 1K run so it was a great family affair!

And at last night's Paul Thurston 4M ...
26:37 - David Meeks, 1st 60-64
27:31 - Bonnie Harvey, 2nd OAF
33:54 - Yuko Takakusaki, 1st 55-59
36:29 - Eunja Rau

Congrats to all of you!

The next club race is the Age-Handicapped 4M on July 4th at Carderock. This is a hugely fun race where competitors start in order of age with the oldest going off first and the youngest last (except for the very young :) ). In theory, everyone finishes at the same time but this of course never happens but it does make for a fun and interesting race as you get to see everyone else in the race a few times. To sign up to run or volunteer go to www.dcroadrunners.org.

Happy running!
Rich

5 x 1000m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be nice, with temps in the upper 50s, a little more humid at 83%, a bit of wind at 7 MPH, and poor air quality for some reason. Despite the relatively nice weather, you should 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.

Coach Ed is having Mile time trials tonight at W&L if you want to get a snapshot of where you are speed wise. For the rest of us, we will vary the workout this week and instead run some 1000s. This looks to be our last workout at Yorktown for about 6 weeks while Arlington resurfaces the track. While that will mean a beautiful new track in August, for the next few weeks we will be meeting on Thursday mornings at our alternative site – W&L School at 1301 N Stafford Street Arlington 22201 – and we are working on making sure the gates are open for TMBC, but if the gates are not open for some reason, remember it is easy to jump the fence on the backside of the track on the N Quincy Street side. Unfortunately, I will be in Austin next week, but Coach Rich will be at W&L to welcome you there for next week's workout.

June 15, 2023 – 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

Water breaks are important ALL year round, especially when it is warm 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 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. As with several of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Hi everyone! This is likely our last week on the current track surface. Enjoy one last workout as the track is supposed to close on Monday for 6 weeks or so.

A couple of nice results from this past weekend.

Huge congrats to Yared Addisu who clocked a 2:53:55 at the Light at the End of the Tunnel Marathon out in Washington state. This was a PR by over 4 minutes and needless to say, another BQ and 3rd AG. Yared had dealt with some injuries this year that kept him out of Boston earlier this year. Great comeback Yared!!!

At the Clifton Caboose 5K in Clifton, Mike Canon ran the Caboose 5K in 23:59 which was good for 2nd AG 65-69. Great running Mike. Congrats!

The next Bunion Derby race is the Hugh Jascourt 4M next Tuesday, June 20 starting at 7:00PM at Fletcher's Boat House. To register to run or volunteer go to https://www.dcroadrunners.org/

Happy running!
Rich

Coach Big Guy will be at Yorktown tomorrow morning!