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8 x 600m in 5k, alternate 200m and 400m jogs

Fellow Endorphin Junkies

Coach Rich is right – my weather updates lower attendance, and they really should not. Last week offered fairly terrific weather, despite my somewhat dire predictions – so I apologize – Mea Culpa! As a practical matter, the weather at 6 AM on Thursdays has been very nice for a long time, and frankly, it is almost always the best weather of the day! Tomorrow morning will be no different, with temps in the mid-60s with just a bit of humidity and little wind at 5 MPH – couldn't ask for much better weather in almost July! Even when it is nice like tomorrow, however, you still need to hydrate – so bring water to your run!

June 30, 2022 - 8 x 600m in 5k with alternating 200m then 400m jog recovery in between each interval

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

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, 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. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Hello Thursday morning track fans. Some pretty nice weather this week which I hope you all enjoyed. A few nice race performances amongst crew members this past weekend.

Paul Ryan ran 22:40 at the Fletchers Parkrun 5K making it two races for the week after the HJ 4M on Tuesday. A solid effort on a hot morning. Way to go Paul!

Liz Ozeki also made it two races for the week as well with a solid performance of 22:30 at the Kensington Parkrun 5K. Liz added to her challenge by pushing her son in the running stroller for his first Parkrun. Well done Liz!

Marty McCormick took 2nd OA at the Bungalow Beach 5M up in Atlantic City, NJ. His time was a 27:06 though Marty lamented about not liking the last 100 yards on the beach in the sand. Great effort Marty!

Tatyana Steis ran a strong 19:23 FTW at the Seashore Striders Jungle Jim 5K in Rehoboth. You go girl! Huge congrats to Tatyana!!!

The next club race is the Age-Handicapped 4M on Monday July 4 at 8:00am. It starts and finishes at the Carderock Recreation Area. Next up after that is the Bastille Day 4M on Thursday July 14 (Bastille Day

Distance Ladders - 1200/400/800/1600

Fellow Endorphin Junkies

Good News/Bad News about tomorrow morning is that it will be cooler than this morning's temps at about 66 degrees tomorrow, but we will likely have rain with high humidity (100%), so dicey weather at best. Given the humidity, make sure you bring a big bottle of water and hydrate often during this workout with long intervals, as you may not realize it with the rain, but you WILL be sweating.

June 23, 2022 – Distance Ladders – 1200m/400m/800m/1600m, all with 400m easy jogs – 400/800 in 5k Pace, 1220/1600 all in 10k Pace

This is an interesting variation on the workout from three weeks ago, but you still do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold, particularly on the 400 & 800in the middle of the workout. At these medium to long distances, correct speed form is the key. 8 to 12 degrees lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Rich Report!

Greetings Thursday Morning Track Fans. I hope you all enjoyed the last few days of beautiful weather as it was a glorious end to Spring. Summer racing has now begun but first a few last Spring races.

A tough day for both Eunja Rau, 4:18:46 and Anna Staats, 3:24:53 at Grandma's Marathon in Duluth, Minnesota this past weekend. Eunja did complete a marathon in her 22nd state but she wanted to stop at mile 15 when she passed her hotel. She said it was a good thing she didn't have her room key. Sadly, after some great training, Anna had knee and IT band issues during the race. Still, anytime you finish a marathon it is a great accomplishment. Congratulations ladies!

Up in New Jersey this weekend, Marty McCormick ran a solid 16:41 at the SGT Nutter 5k. This was good FTW though Marty noted two long stretches of headwinds that really slowed him down. Strong work Marty and congrats!

Over in Spain, Rodrigo Vellon ran the Villa de Piedrabruena 10K plus a few extra tenths in a time of 39:38. This was a very hilly course and took place at 10:00PM ["aka "Dinner Time" in Spain" saya Coach BG]. Rodrigo was happy with a very hard training run with lots of good friends. Well done, Rodrigo!

And some nice results from our first summer race last night, the Hugh Jascourt 4M. Congrats to all...

26:14 - Liz Ozeki, 1st OAF
30:34 - Paul Ryan, 2nd 70-74
30:37 - Yuko Takakusaki, 1st 50-54
31:34 - Mike Cannon, 2nd 60-64

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

Happy running!

Coach Big Guy and Coach Rich will be at the workout at YHS tomorrow!