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TMBC Sprint Medley Ladders!

Fellow Endorphin Junkies

Tomorrow will again be very challenging, like much of this week, with Temps in the mid 70s, with lots of humidity and little wind. Definitely bring fluids, and maybe even a cooler with ice – it will be challenging with a tough workout.

July 1, 2021 – Sprint Medley Ladders – 200m/400m/600m/800m/1200m all in 10k Pace, then down at 5k Pace 800m/600m/400m/200m, all with 400m easy jogs except 200m easy jogs after the first 200m and between the last 400 and the final 200m

There are a lot of intervals to run (nine), and a lot of jogs in between, so if you want to shorten the workout, just skip the 1200m. You do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these short to medium distances, correct sprint for is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Rich Club Report!

Greetings Thursday morning faithful. Only one at the races this past weekend was Paul Ryan at the AAU Regional Track Meet inLandover, MD. He ran 3 events with the following results:

800 - 3:00, 4th fastest in US 70-74 this year

1500 - 5:55, 3rd fastest in US 70-74 this year

3000 - 12:48, 1st fastest in US 70-74 this year, 3rd in the world ranking

Paul had to largely run alone in each of his races and knows he can go faster with more competition. Hopefully he gets some in his next races. Big congrats as always to our favorite Admiral !!! Well done Paul.

The next Bunion Derby race is the Age-Handicapped 4M on July 4th. The entire schedule of races is on the club Website at dcroadrunners.org. 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.

Hope everyone has a great holiday weekend. Happy running!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich and Coach Jill won't be available!

4 to 6 x 1000m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be lovely, with temps in the mid 50s (Praise your preferred Deity!), with reasonable humidity, and little wind. We will meet at Yorktown HS track. Around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) before the 6 AM start time for warm up laps, instructions, and a Selfie.

BTW – it's been a while, so please check to make sure you are current on your Club Membership and have signed the new waiver that includes Covid on the Club website!

June 24, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice 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 to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 x 1000m Intervals

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 about a 5k race for most of you, 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 –

Happy summer to all. Another super moon tomorrow night so try and get out to see it. It has already been so bright the last few days. A munch of racing to report on this week ...

At the 45th annual Grandma's Marathon in Duluth Minnesota, Nate Rathjen took on his 4th marathon. He turned in a fine 3:27. With a PR of 3:17 this was not the race Nate was looking for but he understands bad races happen. A good lesson for all of us. Way to hang in there Nate. Any time you complete a marathon it is a great accomplishment. Congrats!!!

Liz Ozeki (~4 mos with child) finished 2nd OA in the women's only Run for the Roses 5k. A nice time of 22:10 and only lost to her twin sister Thia. I guess you had to give her that one Liz. Well done.

The first DCRRC Bunion Derby Series race was Sunday night, thej Hugh Jascourt 4M. Hugh was the 1st DCRRC President. Chris Walsh led the way for a few of our Thursday morning faithful.

27:51 - Chris Walsh, 2nd 30-34

30:03 - Kate Scott, 2nd 35-39

30:09 - Paul Ryan, 1st 70-74

Congrats to all of you.

The next Bunion Derby race is the Age-Handicapped 4M on July 4th. The entire schedule of races is on the club Website at dcroadrunners.org. 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.

Tomorrow night (6/24) is the first club happy hour since before the pandemic. The festivities start at 6:30 at Ireland's Four Courts at Courthouse in Arlington. I look forward to seeing many of you there

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