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4 to 5 x 1200m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be a little warmer with temps in the upper 50s and higher humidity at 82%, with little wind, so Spring-like but building towards Summer. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

May 12, 2022 - 4 to 5 x 1200m at 5K ("Interval") Pace, w/400m easy jogs in between

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

Stallions: 5:30 to 6:30 Pace, 5 x 1200m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1200m Intervals

Gazelles: 7:15 to 7:45 Pace, 4 to 5 x 1200m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1200m Intervals

This week's workout is another speed workout at 5k pace, but given the length of the interval, an endurance workout too. Remember to keep the focus away on your form, so keep your eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. These intervals will be harder due to the warmer temps, so take it easy on the first one and on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the final 1200m interval, with the final couple of laps perhaps in 3k pace.

In club news from Coach Rich ...

Greetings Thursday Morning Track Fans. I hope you are all enjoying the spectacular weather this week. I sure am. No races I could find to report on this past week, but I did see a fun Donut Relay that Miguel and Liz participated in. As fun as the pictures looked, I will take a Beer Mile any day!

The Bunion Derby Summer racing series kicks off on June 5 with the Women's Distance Festival 5K and the Run After the Women 5K. You can register at http://dcroadrunners.org.
You will now also find the entire Bunion Derby race schedule at this same link.

Reminder that I will be away for the next month hiking in England. Look for daily reports with photos on Strava, Instagram and FB. Sorry, but no race coverage till I am back.

I look forward to seeing you all on the track tomorrow morning.
Happy Running!

Rich

Coach Big Guy and Coach Rich will be at Greenbriar Park/Yorktown High School Track in the AM!

6 to 8 x 800m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be a little warmer with temps in the upper 50s and higher humidity at 79%, with little wind, so pretty nice and still Spring-like. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

Our TMBC and DCRRC teammate Michael Wardian continues to astound, as he is currently running across the entire United States!: .  Mike is raising money with the run for World Vision, a terrific charity that tackles child poverty through initiatives such as providing clean water to combat sickness in kids. Some of Mike's TMBC teammates plan to contribute to his run, and if you would like to join us, we think that it would be nice to contribute as a group and let Mike know that the TMBC and DCRRC support his efforts. Drop Coach Big Guy a note if you'd like to join us and we will let Mike know we are all behind him!

BTW – this Saturday is Coach & Mrs. Big Guy's annual Kentucky Derby Party, and if you would like to join them drop Coach BG a note and he will send an invite to you.

May 5th, 2022 - 6 to 8 x 800m in 5k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 8 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals
• Gazelles: 6:45 to 7:45 Pace, 7 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In club news from Coach Rich ...

Greetings Thursday morning track fans. Lots of racing this past weekend.

Mike Cannon ran the Springburst 10K in a time of 49:32. This was the 3rd race of the Maryland Grand Prix series which Mike is participating in. I will note that Mike is a former AG winner in this Grand Prix Series of races amongst the Maryland and DC RRCA clubs.

Out in San Diego, Liz Ozeki (who is hopefully vacationing) ran the Randy Jones Run for Independence 5.4K in a time of 22:18. Twin sis Thia turned in a time of 22:19. These were Strava times so not sure who really won but always fun to see these two duke it out.

Lisa Towell ran the Columbus (OH) Half Marathon in a 2:13:55

Adam Mann ran a 12 minute PR at the Potomac River Marathon 3:16:14. Adam had hoped for quicker but admitted his overall fitness wasn't quite there yet. That said it is hard for anyone to complain about a 12 minute PR. Way to go Adam.

Nate Rathjen ran a disappointing 3:32 at the Toronto Marathon. Nate was disappointed and his comments summed up the day, "Rain/sleet and the stiffest headwind" he ever had in a race. Sorry Nate but stay focused. The good weather and PRs will come

Anna Staats ran the Frederick Half Marathon in 1:26:59. This was good for first 20-24. Partner Jack Phillips ran a nice time of 1:31:01. Bonnie Harvey also ran this one and was pretty happy with her time of 1:37:58

Katie Stilling was 1st OAF at the Stenwood 5K in a time of 21:21

Kate Scott ran a PR of 1:13:35 at the Broad Street 10M in Philadelphia.

Marty McCormick was 1st OA at the Van Metre 5K in a time of 16:22

Huge congrats to all our racers this past weekend!

DCRRC happy hour is tomorrow night, Thursday May 5. It will be at the Continental Pool Lounge & Beer Garden in Rosslyn from 6:00-8:30pm. This happy hour will help kickoff a fundraising month for the Capital Food Bank that club member Kelly Fisher puts on every year. DCRRC is again teaming with Kelly to support the food bank. Bring a non-perishable food item and in exchange you will receive a drink ticket and a raffle entry. Come on out and catch up with your fellow club members in a rear non-running gathering.

The Bunion Derby Summer racing series kicks off on June 5. It is the Women's Distance Festival 5K and the Run After the Women 5K. You can register at .

See you all at the track tomorrow. Happy running!

Rich

Coach Big Guy has returned from Austin and New Orleans and will join Coach Rich at Yorktown in the AM!