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

Fellow Endorphin Junkies

The weather tomorrow morning will be a warmer with temps in the low 60s and higher humidity at 85%, with little wind, but there's a chance overnight rain will continue, so dress accordingly and still bring water to hydrate – we will be sweating even in the rain! We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

Just a quick reminder that due to expected high temps Saturday morning SLR will be starting 2 hours early at 6 AM! BTW – Please send me your Race Results and in addition to the Coach Rich Travel news (please see below) I will slip in some results from races to!

May 19th, 2022 - 6 x 800m in 5k with 400m jog recovery in between

• 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 summer 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 travel news from Coach Rich ...

Day 1 - And so it begins ... England 2022 which we started planning for in June of 2019. Third time is a charm. Starting In Bath we did the thing that made most sense after traveling all night and not sleeping, spent 2 hours enjoying the Roman Baths. No cameras allowed so you will have to believe me about how nice it was in the rooftop baths on a gorgeous day. After some general touring around we ended the day with a walk in Royal Victoria Park after a light rain and you can see our reward!

Day 2 - Stonehenge has been on my bucket list my entire adult life. It was great! Then on to Avebury Stone Circles, Lacock and The Cotswolds, and finishing in Castle Combe. The horse was a beauty and fell in love with my beauty. Harry Potter and Dr. Doolittle's houses were fun to see. A nice pub dinner tonight which will be the first of many in the coming month.

Rich

Coach Big Guy will be at Yorktown in the AM, Coach Rich will be somewhere in England!

4 to 5 x 1200m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be a little warmer with temps in the upper 50s and higher humidity at 82%, with little wind, so Spring-like but building towards Summer. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

May 12, 2022 - 4 to 5 x 1200m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is frigid 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: 5:30 to 6:30 Pace, 5 x 1200m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1200m Intervals

Gazelles: 7:15 to 7:45 Pace, 4 to 5 x 1200m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1200m Intervals

This week's workout is another speed workout at 5k pace, but given the length of the interval, an endurance workout too. Remember to keep the focus away on your form, so keep your eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. These intervals will be harder due to the warmer temps, so take it easy on the first one and on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the final 1200m interval, with the final couple of laps perhaps in 3k pace.

In club news from Coach Rich ...

Greetings Thursday Morning Track Fans. I hope you are all enjoying the spectacular weather this week. I sure am. No races I could find to report on this past week, but I did see a fun Donut Relay that Miguel and Liz participated in. As fun as the pictures looked, I will take a Beer Mile any day!

The Bunion Derby Summer racing series kicks off on June 5 with the Women's Distance Festival 5K and the Run After the Women 5K. You can register at http://dcroadrunners.org.
You will now also find the entire Bunion Derby race schedule at this same link.

Reminder that I will be away for the next month hiking in England. Look for daily reports with photos on Strava, Instagram and FB. Sorry, but no race coverage till I am back.

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

Rich

Coach Big Guy and Coach Rich will be at Greenbriar Park/Yorktown High School Track in the AM!