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Distance Medley Ladders, sort of

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be cold, with temps in the upper 20s, higher humidity at 85%, a slight breeze, and no chance of rain. Even with these decent conditions you should still bring water for hydration after longer intervals before you start the rest intervals. I would add something to Coach Rich's note – the Club Challenge 10 Miler is a lot of fun, and the only whole Club team run – please think about signing up to help the team score well!

FEBRUARY 8, 2023 – TMBC: – 1200m in 10k, 400m jog, 400m in 5k, 200m jog, 800m at 5k pace, 30 seconds standing rest, 200m at 95%, followed by 5 minutes rest w/hydration, then repeat sequence – plus a third time for Stallions

Water breaks are important ALL year round, even when it cooler 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 to high 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a speed/stamina workout, aimed at building strength and endurance for your Spring marathons. Ease into these, and be careful on the track, especially the 200s, if it is slick again - and it will probably be slick. The 200s should be in 3k to 1k speed and be careful as you finish not to come to a quick stop – slow down over 20 to 30 yards and avoid pulling a muscle, then hydrate! This is not really the Distance Medley, as the last leg of that is 1600m, not 200m, but you will be thanking Coach Ed you are only running 200 meters when it finishes! ;-)

Here is the Coach Rich Club News this week:

Greetings Thursday morning faithful!

Many thanks to Rodrigo for giving me one race to report on this week. He is over in Spain and ran the Villarrubia de los Ojos 10K. He finished 3rd in the "Senior" division and this was the first time he made the podium in this series of races. His time was a very nice 35:08. Rodrigo hopes to be dipping under 34 minutes in a couple of months. He current PR is 34:05.

Good luck to Dexter Steis and Walter Barrett who are both heading out to Phoenix to run the Mesa Marathon this coming weekend. I believe they will have expert pacing duties from Tatyana as well. Run smart boys and good things will happen!

The next club race is the Langley 8K this Saturday February 10 – and there will be no SLR. After that is the Club Challenge 10M on Sunday February 25th. Sign up closes in a week on February 15th – don't forget to sign up for the free bus trip to the race in Columbia. Additionally, award nominations for the 2023 year are now open for submission. And lastly the club's annual banquet is set for March 10 and registration to attend is now open. Details for all of these is on the DCRRC Homepage at dcroadrunners.org.

Happy Running!

Coach Big Guy will be at Yorktown tomorrow!

3 to 5 x 2000m in 10k, 400m jogs

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be cold, with temps in the lower 30s, higher humidity at 88%, a slight breeze, and no chance of rain. Even with these decent conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval. I would add something to Coach Rich's note – the Club Challenge 10 Miler is a lot of fun, and the only whole Club team run – please think about signing up to help the team score well!

FEBRUARY 1, 2023 – TMBC: – 3 to 5 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, final in 5k pace if Frisky

Water breaks are important ALL year round, even when it cooler 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: 6:00 to 6:30 Pace, 4 - 5 Intervals

Wolf Pack: 6:30 to 7:00 Pace, 4 Intervals

Gazelles: 7:00 to 7:30 Pace, 3 - 4 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Spring marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. If you are feeling frisky after 3 or 4, try to run the last one closer to 5k pace

Here is the Coach Rich Club News this week:

Greetings Thursday morning faithful. Once again, no results to report on from last week. If you are racing, please send me an email with your results!

The next club race is the Langley 8K on Saturday February 10. After that is the Club Challenge 10M on February 25th. Additionally, award nominations for the 2023 year are now open for submission. Details for all of these is on the DCRRC Homepage at dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown tomorrow!