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

Fellow Endorphin Junkies

The weather tomorrow will be variable, with temps at about 63 and lower humidity at 66%, with some wind and a good chance of rain during the workout – but with the warmer temps we should be OK. 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.

Austin and SXSW were crazy, with 16 world premier films, about a dozen networking parties, over 30 conference sessions, and more than 75 bands, plus hosting the 35th Annual Buddy Holly SXSW Kickoff Party – almost always wearing a mask (definitely in the minority there). My usual 40 to 50 miles per week fell by the wayside, but I got in a number of 6 mile runs and even a couple of 8s, but no track work, but I hope to put in a decent workout tomorrow. If anybody wants some film or new band recommendations, just drop me a line – but definitely see the new Sandy Bullock movie "Lost World," and check out bands Lunar Vacation and Zach Person.

March 24, 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. Boston-Bound runners could even do the entire workout at 5k, and maybe even consider an extra 1000m interval.

In Coach Rich Club News –

Greetings Thursday morning faithful. Lots of racing to report on this week. Just a reminder first that we are now in the Spring racing season. I do my best to check local races and follow those of you that are on Strava but I definitely miss some results. Please help me out and send me a note in advance of your races so I can make sure I cover everyone better.

It was a warm day for marathoning (and half marathoning) down in VA Beach this past weekend for the Shamrock races. The crew still held their own and turned in fine results. Congrats to all our racers!

Shamrock Marathon
---------------------------
2:45:33 - Rodrigo Vellon, BQ
3:04:01 - Christie Wetzel, BQ
3:04:12 - Arielle Weiner, PR by 5 minutes & BQ
3:08:45 - Yared Addisu, PR by 15 minutes & BQ
3:37:46 - Katie Stilling, big negative split day

Shamrock Half Marathon
---------------------------------
1:47:55 - Emily Riley
2:06:24 - Shawna Berry
2:17:09 - Chris Walsh
2:33:29 - Clara Lau

Congrats to Liz Ozeki who ran the Piece of Cake 5K FTW (1st OAF) in a time of 21:06. Way to go Liz!

Ft. Hunt 10k
----------------
41:39 - Jack Phillips,1st 20-24
45:39 - Melinda Metz, 2nd OAF
46:33 - Yuko Takakusaki, 1st 50-54
55:22 - Eunja Rau, 2nd 50-54

Congrats to Mikala Whitaker for running the NY Half Marathon in a time of 1:45:23

See you all tomorrow morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!

400M-800M-1200M-1200M-800M-400M "Ladder"

Happy St. Patrick's Day to all of our Thursday Morning Faithful. Sorry about the ice on the track last week. All I can say is I guarantee the track will be clear of ice tomorrow morning. That said, there is a greater than 50% chance we will get wet so come prepared. At least the temps will be a nice 50'. I of course encourage everyone to wear a green running jacket but well ... I will note Big Guy missed the ice last week and he will miss the rain tomorrow. He is however enjoying some good music down at SXSW in Austin, TX. I will be your sole guide through the raindrops tomorrow morning.

For starters this week, I want to wish all of you heading to the Shamrock Marathon in VA Beach good luck this weekend. Run smart and good things will happen. We are all rooting for you.

This week's workout is a ladder up and back down of 400, 800, 1200, 1200, 800, 400 with a 400 rest between each rep. This is a speed workout so target 5K pace. You want to come down the ladder faster than you go up so set up your pacing accordingly.

In racing news this weekend, Mike Cannon ran a Bishop Events St. Paddy's Day race on both Saturday and Sunday. The significance of that was he earned a giant white Bishop Trophy for completing his 200th Bishop Events Race. Way to go Mike and congrats.

Clara Lau ran the EX2 Rosaryville 10K trail race. Her time was 1:20:00 but the distance was more like 6.9M. Way to go Clara!

I look forward to seeing you all in the morning. Happy running!

Rich