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2 x 20 minute Tempo intervals, 2:30 rest

Greetings Thursday Morning Faithful. Big Guy is away so it will be just me this week. The weather should be amazing for tomorrow morning so come out and enjoy it. We have a great workout on the docket especially for those of you training for 10M and longer races. 2 x 20 minute tempo intervals. 2:30 rest between each rep. Goal pace is in the range of 10M pace.

As always, be warmed up and ready to go for a 6:00am start on the Yorktown High School track.

A couple of races to report on from this past weekend...

On Friday night the 2nd and final session of the Tracksmith Twilight 5000m races was held on the track at Cardozo HS in DC. This was an exciting and fun event. We had athletes in 3 of the 9 heats. The conditions were yuck with the tempurature at 89' with a feels like of 91' for my heat at 6:45. That said, Liz Ozeki got the win in a very competitive heat and got herself a 16 second PR. Yared Addisu followed 2 heats later and got himself a 1.5 minute PR. Amazing performances and huge congrats to both of them. I just couldn't handle the conditions but really enjoyed participating in this great event.

18:15 - Yared Addisu 

18:36 - Liz Ozeki FTW! 

24:02 - Rich Mendelowitz 

Paul Ryan turned in another fine 5K performance of 22:27 at the Anacostia Parkrun 5k.
The next club race is the Larry Noel 15K this Sunday night. To register go to http://www.dcroadrunners.org. After that, the National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org

Happy running!
Rich

Sprint Ladders

Fellow Endorphin Junkies

Good News tomorrow morning is that it will be cooler than August usually is at only 68 degrees, but we will have high humidity (92%), so good but not great. Given the humidity, make sure you bring a big bottle of water and hydrate often during this workout because with numerous intervals you WILL be sweating.

August 24, 2022 – Sprint Ladders – 400m (200 recovery)/600m (200 recovery)/800m (400m recovery)/1000m(400m slow recovery)/ 800m (400m recovery)/600m(200m recovery)/ 400m (200 recovery)/200m - First 400 & 600 in 10k Pace, the rest in 5k Pace ,with the Final 200m in a sprint

This is an interesting variation on the Distance Medley Ladders workout from two months ago, but you still do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold, particularly on the second half of the workout as the distances shorten. At this sprint to medium distances, correct speed form is the key. 8 to 12 degrees lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Rich Report!

Greetings Thursday Morning Track Fans. The final Bunion Derby race and club picnic took place on Saturday night. Real good fun had by! When else can you basically have all you can eat District Taco? Great job by our very own Miguel Cuya. Thank you!!!

In the 3M XC there were the usual nice performances but also the overall W for Rodrigo and Christie both! Congrats to all that ran. Here are all the results from our crew:

17:03 - Rodrigo Vellon, FTW
18:43 - Jack Phillips, 1st 20-24
19:07 - Christie Wetzel, FTW
19:37 - Anna Staats, 2nd OAF
19:50 - Liz Ozeki, 3rd OAF
20:15 - David Meeks, 1st 55-59
23:35 - Yuko Takakusaki, 1st 50-54

The next club race is the Larry Noel 15K on Sunday September 4th. To register go to http://www.dcroadrunners.org. After that, the National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org

I will not be at the track tomorrow but I look forward to seeing you all the following week. Happy running!

Coach Big Guy will be at the workout at YHS tomorrow!