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6 to 8 x 800m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly in the high 30s but low humidity at 61%, but a little windy. The track may be wet, but it should not (knock on wood!) be icy. Despite the chilly weather, make sure you bring some fluids though – hydration is key year-round.

As most of you all know, I was honored to be awarded the DC Roadrunners Outstanding Coach of the Year 2021 at the Club Banquet Sunday night, and apparently a number of you had a lot to do with that, for which I am eternally grateful. While I did not get a chance to say a few words at the Banquet as time was short, I will here: First, thanks to Mrs. Big Guy who puts up with several 4:30 AM alarms each week, Saturday long naps, and my crazy schedule to coach. Second, I'd like to thank my fellow Coaches, including Coach Ed, Coach Rich, Coach Jill, Coach Jonny and all the rest, as none of us coaches in a vacuum, and we are all better supporting each other sharing the joys and burdens of coaching each of you. Finally, I want to thank all of you – Mrs. Big Guy and I do not have any kids, but we think of all of you as our kids, and we are so very proud of each of you, not just for your wins and other accomplishments, but also for your dedication to the sport we all love. Thank you from the bottom of our hearts for all you do and for this honor!

March 10, 2022 - 6 to 8 x 800m in 5k with 400m jog recovery in between

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

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In club news from Coach Rich ...

Greetings Thursday morning faithful! Starting out with huge congrats for the crew members who took home 2021 Club Awards at Sunday night's Banquet. Here are our winners:

Christie Wetzel - Female Runner of the Year
Eunja Rau - Female Masters Runner of the Year
The Big Guy - Coach of the Year
Paul Ryan - Grandmaster Runner of the Year.
"Paul would like to thank Coach Rich, Coach Big Guy and the Thursday morning crew for all their help and encouragement."

Congrats again to all our award winners. We are all proud of you guys.

Burke Lake 12K
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43:15 - Rodrigo Vellon, 2nd OA
45:50 - Christie Wetzel, 1st OAF
52:16 - Liz Ozeki, 2nd OAF
57:39 - Melinda Metz, 1st OAF Master
58:12 - Mikala Whitaker, 1st 25-29
1:04:55 - Miguel Cuya
1:09:40 - Eunja Rau, 3rrd 50-54
1:14:54 - Lisa Towell, 3rd 55-59
1:20:34 - Clara Lau, 2nd 40-45
1:27:34 - Jill Brasky, 2nd 45-49

The last race in the Snowball Series is on Sunday. You can register to run or volunteer for the Ft. Hunt 10K at dcroadrunners.org

I look forward to seeing you all on the track tomorrow morning. Happy Running!

Rich

Coach Big Guy will be in Austin, but Coach Rich will be at Yorktown in the AM!

2 x 20:00 Tempo Runs, 5:00 walk back and rest between

Fellow Endorphin Junkies -

The weather tomorrow morning will be Lovely with a hint of spring, with temps near 50, low humidity at 56%, but a little windy at 9 to 12 MPH. Despite the nice weather you should bring plenty of fluids.

March 3, 2022 – 2 x 20:00 minute Tempo Runs (These at 10m pace or better), with 5:00 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, especially when it hot like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Greetings Thursday Morning Faithful. Huge congrats to so many of you for being on the DCRRC Club Challenge 10M team. DCRRC had 81 finishers of the race. You guys are amazing for just showing up and surviving that course but wow on so many great performances. Here is how you all did and how our DCRRC teams did:

58:41 - Rodrigo Vellon
1:01:43 - Christie Wetzel – PR and 3rd Female OA
1:03:29 - Paul Martinovich
1:04:07 - Yared Addisu - 3 minute PR!!!
1:04:35 - Anna Staats
1:05:42 - Nate Rathjen
1:06:25 - Liz Ozeki - running for MCRRC :( (we still love you)
1:06:38 - Andrew Golden
1:06:52 - Jack Phillips
1:06:55 - Steve Peterson
1:12:39 - David Meeks
1:15:59 - Melinda Metz
1:17:22 - Bonnie Harvey
1:18:20 - Kate Scott
1:20:21 - Yuko Takakusaki
1:21:54 - Paul Ryan
1:24:58 - Katie Sprinkel
1:27:21 - Hope Seck
1:27:41 - Mike Cannon
1:29:21 - Eunja Rau
1:30:33 - Miguel Cuya
1:36:05 – Captain Coach Big Guy – PW by several minutes! ;-)
1:39:36 - Jill Brasky
1:43:30 - Keith Campbell

DCRRC Team Placings (15 Clubs competed)
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Team COED Overall - 4th
Male Overall - 5th
Female Overall - 3rd
Male Under 40 - 5th
Female Under 40 - 2nd
Male Masters - 4th
Female Masters - 3rd
Male Grand Masters - 4th
Female Grand Masters - 3rd

The club banquet and annual meeting is this Sunday night March 6th. Kiera D'Amato is the guest speaker. We are collecting unopened boxes of low sugar cereal for the Capital Area Food Bank. Small Raffle prizes will be awarded to some lucky donors. Please help this important food drive to help feed people in need in our community.

The Burke Lake 12K is on Sunday morning 3-6-22. The Ft. Hunt 10K is the last of the Snowball Series races and it is on Sunday March 13. You can register for both races and the banquet on the club website: www.dcroadrunners.org.

See you tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the morning to lead practice