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2 x 20:00 minute Tempo in 10m Pace, 5:00 minute rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be very challenging summer weather, with temps in the upper 70s, high humidity at 90% and little wind at 6 MPH. The 73 percent dewpoint and 77 degrees of heat combine for a misery index of 150, right at the start of dangerous weather. Given this challenging weather you should bring plenty of fluids and maybe some ice for cooling mid-run or afterwards.

Under the circumstances I am happy to report we have cycled back to the Tempo runs workout, which will be less challenging than some of our more recent workouts. Several of you have asked for a Fall schedule which we will set send out tomorrow, subject, of course, to weather and other factors.

August 12th, 2021 – 2 x 20:00 minute Tempo Runs (These at 10m pace or better), with 5:00 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, especially when it hot 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 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and since some of us are going a bit longer on Saturday with the Ross Drive Hill, this is a nice break from the more intensive speed work we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10k and 10m pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Paul Ryan ran the Fletchers Parkrun 5K in a time of 23:15. The race had a small number of runners, so Paul had to run by himself the entire way. He was hoping for more competition to help him run a faster time, but this is certainly a solid result and some great training for the next one. Way to go Paul.

David Meeks ran the MCRRC Going Green 1M track race in 5:40.5. David wanted to break 5:40. Oh so close but this is still 11 seconds faster than his PVTC mile race a few weeks ago. This was an AG win. David is 58! Great running David. We are all impressed.

Liz Ozeki ran in this same meet and turned in a fine 6:18.9 for the mile. This baby is going to be fast. Way to go Liz. Amazing once again.

Congrats to Christie and Rodrigo for competing in the Steelman Triathlon. Christie took first in the 30-34 AG with a total time of 2:32:28. Rodrigo just missed the podium in the 30-34 AG with a 4th place finish in a time of 2:20:42. Both turned in10K times to finish the event in 40 minutes and a little bit. Impressive guys. Well done and congrats.

Tatyana Steis competed with husband Dexter in the Emerald Mountain Epic Half Marathon in Steamboat Springs, CO. This was Tatyana's first trail half. She said it was 6M up up up and the 7M down up down up down. 1800+ feet of climbing! Sounds like a doozy. Her time was 2:09:04. Way to go Tatyana.

The next Bunion Derby race is the Paul Thurston 4.5M around Burke Lake on Tuesday, August 17. The remaining schedule of races is on the club Website at dcroadrunners.org. Take note of the club picnic and Cross Country race on August 28. It is always a great time and with a great meal provided! All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

I won't be out tomorrow so I hope everyone has a great workout.

Happy running!

Coach Big Guy will be at Yorktown in the morning to lead practice

Warholm-McLaughlin 400s - 10 - 14 x 400m in 5k w/200m jogs

Fellow Endorphin Junkies

Tomorrow morning the temps will be nice, low 60s but higher humidity, breezy with no chance of rain. Bring lots of water though, as this tough speed workout will get us sweating! In honor of two EXTRAORDINARY races in the 400 meter hurdles at the Tokyo Olympics, with both the men's and women's silver medalists shattering the world record only to finish second. In the Men's race. Both Karsten Warholm and Rai Benjamin ran the "Best Race of All Time," with both breaking the world record and setting National Records, and the 4 runners-up also ran Continental or National records, with the Bronze Medalist running the fastest South American 400 ever. The Women's 400m hurdle race was just as great with both Sydney McLaughlin and Dalilah Muhammed breaking the world record, while Femke Bol ran a time that would have been a world record only a month ago, setting a European and Netherlands record in the process. While we can't hope to match those times (although I am hoping to do so in the first 200m of my final sprint tomorrow! ;-) ), we all cannot help but be inspired!

August 5, 2021 – Warholm/McLaughlin 400s - 10 to 14 x 400m in 5k pace - with 200m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 13 - 14 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 12 – 13 Intervals
• Gazelles: 6:45 to 7:30 Pace, 11 – 12 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 - 11 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races! These are tougher than they look, as lactic acid will build through the workout as you also try to run a bit faster on each interval, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. 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 ...

Greetings fellow Thursday morning faithful. The only racing I could find for the crew this week was at last night's Steve Thompson 8K. Everyone that ran had a 1st place result! Congrats to all of you that raced!

35:23 - Alex Cooke, 1st 25-29
38:43 - Kate Scott, 1st OA Female
38:44 - Paul Ryan, 1st 70+
48:38 - Eunja Rau, 1st 50-54

The next Bunion Derby race is the Paul Thurston 4.5M around Burke Lake on Tuesday, August 17. The remaining schedule of races is on the Club website at dcroadrunners.org. Take note of the club picnic and Cross-Country race on August 28. I hope to see many of you there. It is always a great time and with a great meal provided! All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

I won't be out tomorrow morning. Have a great workout and I hope to see you next week. Happy running!
Rich

Coach Big Guy has will be at Yorktown in the Morning!