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8 to 10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be warmer, with temps in the mid 60s, lower humidity at 64%, but with gusty winds, so a mixed bag. Despite the reasonable conditions, you should still bring water for hydration after every other interval after you finish the 300m jog rest interval. Both Coach Big Guy and Coach Rich and the rest of the Thursday Morning Breakfast Crew not headed to Boston this weekend want to give our Boston-Bound Crew-mates a big congratulations and good luck – knock 'em dead!

April 14, 2022 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! If you are Boston-Bound, you do not want to be doing more than four of these intervals, and then perhaps closer to 10k pace. For the rest of us, these are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Hello track fans. Wonderful warm weather has arrived. First off, please hold off on complaining about the heat for a month or two (Big Guy) [Coach Big Guy Response – I can't help it, like the Wicked Witch of the West "I'm Melting!" ;-) ]. It feels great. Enjoy it! Just a couple of race results to report this week.

At the Kensington Parkrun 5K Liz Ozeki was 2nd OA and 1st OAF in a time of 19:39. This 5k was Liz's first time under 20 minutes since the arrival of baby Ace. Way to go girl!

At the PVTC Easter 5K Paul Ryan turned in a fine time of 22:48. This race featured progression miles as Paul ran each mile faster than the one before. Paul was 1st 70+ runner (of course). Well done, Paul!

The club is still looking for more volunteers for the DCRRC water stop at the Parkway Classic. Many thanks as several of you signed up after last week's announcement and of course a few others were already signed up. More help appreciated. The date is April 24 and here is the link to register: https://www.dcroadrunners.org/volunteer/parkway

Happy running!

Rich

Coach Big Guy and Coach Rich will be at Yorktown High School track in the AM!

3 to 4 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies

We return to Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be challenging, with temps around 50 degrees, high humidity at 91%, gusty winds, and almost certainly a little rain. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

April 7, 2022 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 intervals

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Hi Everyone. Hope all are enjoying our April showers! Lots of racing this past weekend.

Eunja Rau got a nice PR and BQ at the Revel Mt. Charleston Marathon in Nevada. Her time was 3:53:47 and is now hoping she is far enough below the 3:55 BQ time. Congrats Eunja. I can't imagine what your quads are feeling like this week!

Our favorite Admiral, Paul Ryan ran the Anacostia Parkrun 5K in 22:09. Paul is gearing up for a sub 22 effort later this Spring. He did this one in the middle of his 10M long run so I have a good feeling about that sub-22. Do I hear sub 21? Way to go Paul.

At the Salisbury HM Rodrigo Vellon was led off course with about 12 other runners adding a 1/4 mile to the HM distance. Just a total bummer. His time was 1:19:29 with that extra 1/4 mile was good for 2nd AG. Christie turned in a fine time of 1:21:46 which was good FTW. Way to Christie!

Lots of great racing at the Cherry Blossom 10M.
54:21 - Marty McCormick, PR, 2nd 40-44
1:03:55 - Liz Ozeki
1:04:30 - Steve Peterson
1:04:54 - Nate Rathjen
1:06:20 - Tatyana Steis, PR, 2nd 45-49
1:06:22 - Anna Staats
1:06:32 - Carrie Dunn, PR, 3rd 45-49
1:13:31 - Melinda Metz
1:14:03 - Kate Scott
1:17:54 - Mikala Whitaker
1:19:59 - Emily Riley, PR
1:27:50 - Kenneth Riley
1:28:05 - Chris Walsh
1:32:13 – Coach Big Guy (Over 60 PR and 4 minutes faster than the Club Challenge a month ago)
1:39:39 - Dara Schulman
1:40:52 - Lisa Towell
1:48:57 - Keith Campbell

Congrats to all our racers.

The club is still looking for volunteers for our DCRRC waterstop at the Parkway Classic on April 24. If you can help please register at: https://www.dcroadrunners.org/volunteer/parkway

Happy running!

Rich

Coach Big Guy will see you at the Yorktown Track at 6 AM after warmup tomorrow!