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4-5 x 1600, 400 rest

Greetings Thursday morning faithful. What a wonderful marathon Monday it was. Great races at the front of the pack and so many great performances by so many DCRRs and of course our Thursday crew included. Huge congrats to all of you guys who ran (results below of course)

The Big Guy is in Austin this week and back next week. Eunja will be kicking things off tomorrow. The workout is 4-5 x 1600, 400 jogging rest, and at 10K pace. Keep those rest intervals consistent and don't let them creep slower just to keep a faster 1600.

The workout will start promptly at 6 AM at the Yorktown HS track. Please arrive earlier to get your warmups in.

Now onto the weekend's results ...

Boston Marathon

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2:31:17 - Marty McCormick, PR

2:44:17 - Rodrigo Vellon

2:59:49 - Christie Wetzel

3:12:53 - Brian Young

3:27:17 - Melinda Metz

3:57:29 - Kimberley Sweeney

4:10:40 - Eunja Rau

At the Coastal Delaware Marathon Mike Lurie ran an 8 minute PR of 3:26:20 on a really warm day. In the half, Emiley Riley suffered the same heat turning in a time of 1:54:53. Not representative of her capability or fitness. Congrat to both of them and look for them to be crushing it next time out.

Happy running!
Rich

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

Fellow Endorphin Junkies -

Tomorrow's weather will be warm, with temps about 60, lower humidity, and with a little wind from 7 to 9 MPH, and since we are still acclimating to the warmer temps, do bring fluids to hydrate!

April 13, 2023 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals

Gazelles: 7:15 to 8:00 Pace

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

For those of us not running Boston this year (or in my care, ANY year! ;-) ), we return to the workout we run the most each cycle, as it is a terrific base builder. 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, adjust your pace so that you can finish at least 10 repeats. Running it the right way – steadily with consistent jogs and lower times late - will lead to much better fitness – so slow down 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 –

G'day from Australia Thursday morning faithful. Starting our way home today. Back in Arlington Friday night. Our trip has been amazing. Hope some of you followed along on Instagram and FB.

It's Boston week!!! I get chills even writing that remembering my first Boston back in 1989. Simply the greatest running event on the planet. Let's all do a big send-off to our TMBC runners wishing them good luck:

Carrie Dunn
Marty McCormick
Melinda Metz
Eunja Rau
Rodrigo Velloñ
Christie Wetzel
Brian Young
Kim Sweeny

Run smart and enjoy the heck out this amazing race. Best of luck to all of you. (Very sorry if I missed anyone)

Happy Running!

Coach BG addition to this week's Coach Rich Report – A special shout out to our very own Coach Eunja Rau, who in addition to helping the Club out as a MTP Coach, Treasurer, and all-around great volunteer, is also running a marathon in every state, and who has worked SO very hard (so many times just missing it), who finally qualified and will run Boston this year – Congrats Eunja – we are all VERY proud of you!

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