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12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Spring will sort of return in the morning, with temps in the mid-50s, higher humidity, and lots of March wind at 14 MPH, but we should beat out the rain that is predicted for late morning. Dress accordingly, but still bring fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

March 31, 2022 – 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you running Cherry Blossom on Sunday, please do no more than 12 intervals, or less, but the last few you might pick up the pace to 8k or even 5k to sharpen for the race. For those not running CB, or training through, so slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Greetings again to Winter and of course all of you Thursday Morning Faithful! Hopefully Spring will return swiftly. Afew races to report on this week ...

Down in Charlottesville, Nate Rathjen ran the Charlottesville 10M in 1:08:38. Not his fastest time on the course but he seemed happy with it. If you don't know, this is a very hilly and challenging course. Nice job Nate!

At the RnR HM Adam Mann turned in a 4 minute PR with a time of 1:25:03. Fantastic Running Adam and way to crush that PR. Also, in this race was Keith Campbell who admits not even close to his best effort but was happy to run every step in a time of 2:21:04. Nice work Keith.

At the B&A Marathon Hai Nguyen ran a solid 3:50:51 which to me seemed great for his training. Also at B&A was Li Fang who paced a friend to a time of 3:57:39.

Liz Ozeki ran the Spin in the Woods 4M in 29:24 which was good for 2nd in her AG. Way to go Liz on a tough course too!

Reminder to all that I do my best effort at finding your race results each week. Sorry if I miss you but to insure I do find you send me a note for upcoming races or tell me immediately after.

Much good luck to all of our Cherry Blossom 10-mile participants – I will be pulling for you! See you all at the track and Happy running!

Coach Big Guy and Coach Rich will see you at 6 AM after warmup tomorrow!

5 x 1000m in 10k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be variable, with temps at about 63 and lower humidity at 66%, with some wind and a good chance of rain during the workout – but with the warmer temps we should be OK. 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.

Austin and SXSW were crazy, with 16 world premier films, about a dozen networking parties, over 30 conference sessions, and more than 75 bands, plus hosting the 35th Annual Buddy Holly SXSW Kickoff Party – almost always wearing a mask (definitely in the minority there). My usual 40 to 50 miles per week fell by the wayside, but I got in a number of 6 mile runs and even a couple of 8s, but no track work, but I hope to put in a decent workout tomorrow. If anybody wants some film or new band recommendations, just drop me a line – but definitely see the new Sandy Bullock movie "Lost World," and check out bands Lunar Vacation and Zach Person.

March 24, 2022 – 5 x 1000m at 10K ("Cruise Interval") Pace, w/400m easy jogs in between

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!

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

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 9:45 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit at 10k pace, but with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace. Boston-Bound runners could even do the entire workout at 5k, and maybe even consider an extra 1000m interval.

In Coach Rich Club News –

Greetings Thursday morning faithful. Lots of racing to report on this week. Just a reminder first that we are now in the Spring racing season. I do my best to check local races and follow those of you that are on Strava but I definitely miss some results. Please help me out and send me a note in advance of your races so I can make sure I cover everyone better.

It was a warm day for marathoning (and half marathoning) down in VA Beach this past weekend for the Shamrock races. The crew still held their own and turned in fine results. Congrats to all our racers!

Shamrock Marathon
---------------------------
2:45:33 - Rodrigo Vellon, BQ
3:04:01 - Christie Wetzel, BQ
3:04:12 - Arielle Weiner, PR by 5 minutes & BQ
3:08:45 - Yared Addisu, PR by 15 minutes & BQ
3:37:46 - Katie Stilling, big negative split day

Shamrock Half Marathon
---------------------------------
1:47:55 - Emily Riley
2:06:24 - Shawna Berry
2:17:09 - Chris Walsh
2:33:29 - Clara Lau

Congrats to Liz Ozeki who ran the Piece of Cake 5K FTW (1st OAF) in a time of 21:06. Way to go Liz!

Ft. Hunt 10k
----------------
41:39 - Jack Phillips,1st 20-24
45:39 - Melinda Metz, 2nd OAF
46:33 - Yuko Takakusaki, 1st 50-54
55:22 - Eunja Rau, 2nd 50-54

Congrats to Mikala Whitaker for running the NY Half Marathon in a time of 1:45:23

See you all tomorrow morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!