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5 x 1000m in 10k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be lovely and cool, with temps at about 45 and lower humidity at 70%, with just a little wind and a no chance of rain during the workout. 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 Big Guy is flying to ATX first for Old Settler's Music Fest today, then on to NOLA for Jazz Fest, so Coach Rich will be covering things the next two weeks – I will miss all of you! Before I leave, I wanted to say I am so very proud of all our TMBC Boston runners, both current and alums – you all did amazingly well and we are so pleased our buttons are popping! I think it is particularly cool that so many of the Boston runners ran a Boston BQ AT Boston – they can take it easy all year! ;-)

April 21, 2022 – 5 x 1000m at 10K ("Cruise Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is cool 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: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 9:45 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. 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 at 10k pace, but with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace.

In Coach Rich Club News –

Greetings Track Fans. Hope everyone enjoyed Marathon Monday whether you were watching the race or participating. Huge congrats to all our participants. Lots of great performances and great conditions this year compared to the last 10 years. Here is how the crew made out ...

Boston Marathon
2:45:52 - Rodrigo Vellon, BQ
3:06:55 - Steve Peterson, BQ
3:06:04 - Paul Martinovich, BQ
3:17:28 - Li Fang, BQ
3:20:28 - Melinda Metz, BQ
3:29:50 - Katie Stilling, BQ
3:41:28 - Yuko Takakusaki, BQ
4:03:35 - Christie Wetzel
And some TMBC alums many of you know and who have moved away from the area
3:05:35 - Andrew Simpson, BQ
3:15:37 - Casandra Degrauwe Williamson, BQ
3:29:19 - Bethany Britz, BQ

At the BAA 5K on Saturday Anna Staats turned in a nice time of 18:476.

Liz Ozeki ran the Capital for a Day 5K in a time of 20:01. This was good for 3rd OAF. Nice work Liz!

Adam Mann ran the Fletcher's Parkrun 5K in 19:00. It was not a PR for Adam but he was satisfied with it. Great work Adam!

The Bunion Derby Summer racing series kicks off on June 5. It is the Women's Distance Festival 5K and the Run After the Women 5K. You can register at http://dcroadrunners.org

See you all tomorrow morning. Happy running!

Coach Big Guy will be in ATX but Coach Rich will be at Yorktown tomorrow morning!

8 to 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 warmer, with temps in the mid 60s, lower humidity at 64%, but with gusty winds, so a mixed bag. Despite the reasonable conditions, you should still bring water for hydration after every other interval after you finish the 300m jog rest interval. Both Coach Big Guy and Coach Rich and the rest of the Thursday Morning Breakfast Crew not headed to Boston this weekend want to give our Boston-Bound Crew-mates a big congratulations and good luck – knock 'em dead!

April 14, 2022 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! If you are Boston-Bound, you do not want to be doing more than four of these intervals, and then perhaps closer to 10k pace. For the rest of us, 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 ...

Hello track fans. Wonderful warm weather has arrived. First off, please hold off on complaining about the heat for a month or two (Big Guy) [Coach Big Guy Response – I can't help it, like the Wicked Witch of the West "I'm Melting!" ;-) ]. It feels great. Enjoy it! Just a couple of race results to report this week.

At the Kensington Parkrun 5K Liz Ozeki was 2nd OA and 1st OAF in a time of 19:39. This 5k was Liz's first time under 20 minutes since the arrival of baby Ace. Way to go girl!

At the PVTC Easter 5K Paul Ryan turned in a fine time of 22:48. This race featured progression miles as Paul ran each mile faster than the one before. Paul was 1st 70+ runner (of course). Well done, Paul!

The club is still looking for more volunteers for the DCRRC water stop at the Parkway Classic. Many thanks as several of you signed up after last week's announcement and of course a few others were already signed up. More help appreciated. The date is April 24 and here is the link to register: https://www.dcroadrunners.org/volunteer/parkway

Happy running!

Rich

Coach Big Guy and Coach Rich will be at Yorktown High School track in the AM!