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10 to 12 x 400m in 5k, 200m Easy Jogs

Fellow Endorphin Junkies:

The weather tomorrow morning will be warmer, with temps in the high 50s and higher humidity at 90%. 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. Water breaks are important ALL year round, especially when it is warm and humid like tomorrow, so remember to hydrate before, during and after your runs – after every other interval, if possible! Workout as follows:

May 2, 2024 - 10 to 12 x 400m at 5K ("interval") Pace and Faster, w/200m easy jogs in between

Water breaks are important ALL year round, especially when it very hot and humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each 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: 5:30 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 11 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 10 to 11 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 10 Intervals

This week's workout is a tough speed workout –running a 5k for everyone, and more for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for the later intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In club news from Coach Big Guy ...

SO, nobody sent me results this week or volunteered to take the baton from Coach Rich – PLEASE do better! – but I looked up Coach Eunja and Marty's results from the Eugene Marathon last weekend – it may have been Eunja's 30th state – or very close to it, and she ran an especially consistent race with a very nice time of 4:10:15. Marty McCormick dazzled – surprise! – with an awesome 2:34:59 for 23rd place overall, and since I could not figure it out, probably a great place in his age group.

The Club Happy Hour has been pushed off to Thursday May 23rd at the Four Courts, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.

Coach Big Guy will be at practice tomorrow!

Distance Medley Ladders

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be VERY nice! With temps in the upper 40s, low humidity at 56%, a little bit of wind, and no chance of rain. Even with these great conditions you should still bring water for hydration after longer intervals before you start the rest intervals.

April 25, 2023 – TMBC: – Distance Ladders - 1200m in 10k, 400m jog, 400m in 5k, 200m jog, 800m at 5k pace, 200m EASY jog, then 1600m in 10k, followed by 3 minutes standing rest w/hydration, then repeat sequence (although Coyotes/Gazelles can skip the final 1600m unless you are feeling Frisky)

Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

NOTE: I expect to see your heart rates in the Mid to High 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:15 to 7:15 Pace

Gazelles: 7:00 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a speed/stamina workout, aimed at building strength and endurance for your Summer races. Ease into these and be careful not to go out too fast as this can be a LONG workout (full workout is 8000 meters – nearly a 10k). This is really the Distance Medley, as the last leg of the DMedley is 1600m, not 200m as in February when we ran a partial of this workout, so you may be wishing you were only running one leg of this "race" when it gets done! ;-)

Here is the Coach Rich Club News this week:

All good things must come to an end, and Coach Rich is headed to the Beach where he and Vicki are building their Dream House, so the time has come to pass the baton on the "Coach Rich" reports to a new correspondent. One of you youngsters needs to step up and volunteer, and then I will twist arms to not only get you a DCRRC.org email address, but for our TMBCers to send in their results!!!

In the meantime, the Club Happy Hour has been pushed off to Thursday May 23, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.

Happy Running!

Coach Big Guy will be at Yorktown tomorrow!