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

Fellow Endorphin Junkies

The weather tomorrow will be challenging, with temps at about 50 and low humidity at 51%, but windy – regularly 14 mph, with gusts up to 21 mph, so for everybody but the Big Guy, the wind will be pushing you around a bit. 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.

As Captain for the RRCA 10 Mile Challenge race, I'd like to thank many of you for signing up – we had over 90 people sign up, an incredible turn-out spurred in part by the massive guilt trip I laid on many of you! ;-) Seriously, this chance to run together as a team is special, and I look forward to sharing it with all who signed up. BTW – there are still about ten or so places left on the bus, which you can sign up for on the Club website, and we are hoping to have some food and refreshments on the return bus ride for celebrating our performances in the race – see you all there!

February 17, 2022 – 5 x 1000m at 5K ("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 high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:15 Pace

Wolf Pack: 6:15 to 7:00 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 9:30 Pace

This week's workout is a strong 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 race for us (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 3k pace.

In Coach Rich Club News –

Hi Everyone. A couple of real nice results from last week ...

Paul Ryan ran a strong 22:39 at the PVTC 5K on Hains Point. He was 1st over 70. His goal for the year is to get back under 22 minutes so he is well on his way for February! Congrats to Paul.

Liz Ozeiki returned to the podium for the first time postpartum. Liz was the 2nd OA Female at the Kemp Mill Chill 10K in a strong time of 42:39.

Next race is the Club Challenge 10M on Feb 27. Registration is closed but you can still get a seat on the bus.

The Burke Lake 12K is on March 6 and the Club Banquet is that night. Kiera D'Amato is the guest speaker. You can register for race and the banquet on the club website: www.dcroadrunners.org.

See you tomorrow. Happy running!

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

BACK AT YORKTOWN: 3 to 4 x 1600m in 10k with 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 a breath of Spring, but it will still be a bit chilly in the AM with temps around 40 degrees and humidity at 74% and a little windy. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. As Coach Rich notes below – I am the Team Captain for our next Club race – the RRCA Club Challenge 10 Miler, and I implore you to sign up for the race (the Club pays your $40 entrance fee!) and the free Club bus to the event – I hope to see you all there!

February 10, 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 –

Greetings Thursday Morning Track Fans. Congrats to all that braved the cold conditions at last weekend's Langley 8K. Nice times under the frigid conditions and look at those placings!

33:20 - Jack Phillips, 1st 20-24
34:04 - Brian Young, 3rd 40-44
34:48 - Liz Ozeki, 3rd 30-34
38:19 - Mikala Whitaker, 1st 25-29
38:34 - Yuko Takakusaki, 1st 50-54
40:15 - Melinda Metz, 1st 45-49
41:18 - Paul Ryan, 1st 70-74
48:03 - Eunja Rau, 2nd 50-54
48:09 - Jill Brasky, 2nd 45-49
49:51 - Lisa Towell

Next race is the Club Challenge 10M on Feb 27. The registration deadline is this Sunday Feb 13. There are no exceptions if you miss this deadline so please get yourself registered but only if you really plan to run as once you register the club is committed to paying your $40 entry fee. Go to for the details and to register.

See you tomorrow. Happy running!

Rich

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