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12 to 16 x 300m

Fellow Endorphin Junkies

The weather tomorrow morning will be cool, with temps in the mid 50s, high humidity at 90%, and a little wind – terrific Summer Weather! Under these excellent conditions you should still bring plenty of fluids. 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. 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!

May 30, 2024 – 12 to 16 x 300m at 5K ("Interval") Pace, w/100m easy jogs, in three sets of 4 to 6 intervals each, and a 400m jog between sets after you get water at the end of each set.

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, 3 sets of 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 3 sets of 5 intervals

Gazelles: 7:15 to 8:15 Pace, 3 sets of 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 3 sets of 4 intervals

This week's workout is a solid speed workout, focused on preparing you for the shorter Bunion Derby races such as the Women's Distance Festival. Given the shorter distance, focus on your form that should be very different than your weekday and SLR form. These are sprints, so get up on your toes, lifting your knees an inch or two higher than your normal stride, with leg follow through where your heels almost touches your back side. These 300s are a staple of our Tuesday Speed workouts, which we often do on Tuesdays at Yorktown in the spring and summer prepping for track meets. Make sure after each set of intervals you stop and hydrate for a moment before doing the 400m jog in between sets.

In Coach Big Guy Club News –

The only result we found this week was Rodrigo's terrific run in the Carrera de La Policia 8k in Cuidad Real, Spain, where he finished 3rd overall. He averaged 5:38 per mile for the almost 5-mile race – wow!

We are pretty certain this was not the only TMBC result, so please don't be so shy, and let us know when you are going to race so we can let everybody support you! Just email bigguy @ dcroadrnners.org with your results.

TMBC's own Paul Ryan is the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and right now only has 2 or 3 volunteers – hardly enough for the race! If you're not planning to run the race, please volunteer so we have enough volunteers to put on a well-run race. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy returns from Bottle Rock in Napa, will be back at Yorktown Thursday morning!

4 to 6 x 1000m at 5K (“Interval”) Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be warm, with temps in the low 70s, high humidity qt 93%, and a good chance of rain. Under these conditions you should still bring plenty of fluids. 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. Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

May 23, 2024 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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, 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals

Gazelles: 7:15 to 8:15 Pace, 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

This week's workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 3 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

Finally found some results! Rodrigo and Andrew Golden rant the Lawyer's Have Heart 5k – Rodrigo claims it was "just a workout" – but what a workout! He finished FOURTH overall, with a time of 17:20 – his legs were tired from a race 12 hours earlier – a PR in the "Down the Stretch Mile" of 4:48 and a PR – Who! Not to be outdone, Andrew threw down a fabulous PR of 18:59 – some amazing racing by both these speedsters!

The Admiral - Paul Ryan – ran the Parkrun Anacostia 5k this weekend, notching his fastest 5k of the season at 23:51, finishing first and leading start to finish – the Admiral attributes that to the lack of his regular competitors, but a first place is a first place any way you slice it!

These are probably only a few of their TMBC results – please let me know when you are going to race so I can let everybody support you!

Paul is also the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and still needs several. If you're not planning to run the race, please consider volunteering. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy will be travelling to Bottle Rock in Napa, but Coach Anna will ably take my place at Yorktown Thursday morning!