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No TMBC - On Track On Your Own - 14 to 18 x 400m in 10k Pace, 100m jogs

Fellow Endorphin Junkies

Happy Cinco de Mayo!!! If you are going to enjoy Tequila or Corona, remember you need to run in the morning! Thursday's weather will be reasonably nice most of the day with temps in the mid 40s to low 60s, with some humidity and a little bit of wind. Dress accordingly, and still hydrate! Yorktown track should be available from 6 AM to Dark, and W&L seems to be closed most times and requires a jump over the fence, so Yorktown or Falls Church HS or even McLean HS track seem to be our best bets - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

May 6, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 14 to 18 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 16 to 18 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 15 to 17 Intervals

Gazelles: 7:15 to 8:00 Pace, 15 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 14 to 16 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 10 repeats. We decided to actually run these the way they are supposed to be run the last time these were on the schedule, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down 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!

The Coach Rich Club news:

Greetings Thursday morning track fans. A couple of nice results to report this week.

Hope Seck traveled up to Providence, RI for the live and in-person Providence Marathon. She turned in a real nice time of 3:37:03. Great pic of her on her Strava entry with a big, beautiful smile while running the race. I know we all look forward to that look and feeling soon. Way to go Hope and big congrats.

Shauna Waite ran her first race in a long time. Long defined by pregnancy, birth of a beautiful son and of course a pandemic. Shauna took on the Apple Blossom 10K trail race. She reported a challenging course with beautiful views for this low-key race. Her reward was 1st place overall female. A nice return to racing indeed. Great to see you back in the fold Shauna and congrats!

Happy running!

Coach Big Guy will be at Yorktown tomorrow morning
doing the workout with some TMBC Covid Bubble pals!

NO TMBC - 2 x 17:30 minute Tempo in 10m Pace, 3:00 minute rest

Fellow Endorphin Junkies -

The weather tomorrow morning/afternoon could be Swampy, with temps from the low 70s to the mid-80s, higher humidity at 75%, with little wind at 6 MPH, and a real chance of showers, so dress accordingly, and as always you should still bring fluids.

While there is no official TMBC tomorrow, Yorktown track is generally open and available from sunup to sundown (unless there is a game going on), and we usually have several TMBC types practicing on our own between 7 and 9 AM. In addition, the Club is discussing a "Pilot Program" return to the track, perhaps as early as next week, so watch your in-boxes for a special email when we hear from the County and the Club Board about a possible restart.

April 29th, 2021 – 2 x 17:30 minute Tempo Runs (These at 10m pace or better), with walk back to start plus water and 3:00 minute standing rest

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, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start, get some water, and then we will start the second 17:30-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:

Rodrigo Vellon ran a Half Marathon Time Trial down at Hains Point and smashed his previous PR by 3.5 minutes. This is a fantastic accomplishment especially running solo! His time was an eye-popping 1:18:xx. Well done and huge congrats Rodrigo!!!

Paul Ryan ran a 1-mile time trial in prep for a couple of 3000m track races. He posted a solid time of 6:20. Well done Paul and good luck from all of us in your upcoming track meets!

Ze Dagher was at it again at the EX2 10M trail race at Fountainhead Park. This was the 3rd in the EX2 Trail Race Series. This time the course was muddy, wet, and hilly. Ze ran a time of 1:39:49. Ze's enjoyment factor was high and if you check his pictures on Strava you can see that. Way to go Ze!

Coach Big Guy will be at Yorktown in the morning for practice