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2-3 x 2000, 400 rest, 2 x 400, 200 rest

Greetings Thursday morning track fans. Just me this week. BigGuy is again out of town having fun in New Orleans this week. The workout this week is 2-3 x 2000, 400 rest. 2000s at HM down to 10M pace.  Follow this with 2 x 400, 200 rest.  400s at 5K pace

At the races this week we had a couple of firsts at the Pike's Peek 10K. Liz Ozeki brought home a nice new 10K PR of 38:41 and was 3rd OAF in a very competitive race. This was Liz' first PR since the arrival of little Ace. I can now personally confirm how cute Ace is as I also ran Pike's Peek and it was my first race in 26 months. I posted a time of 49:34 but of course this was also equal to my longest run of the year so I moved a tad bit slow for the next day. It was a beautiful day and it was such a fun event. Congrats to Liz on such a great race!

Mark Bourgeois was happy to get back to one of his favorite races, the Monument Avenue 10K in Richmond. Mark ran a time of 45:54 and this was his fastest 10K in a race. I gathered Mark did a 10K time trial faster during the pandemic but wasn't sure. Mark I would call this a PR. Well done!

Miguel Cuya took on the very challenging Nashville Marathon and posted a time of 4:16:43. Way to go Miguel. What state number is this? inquiring minds want to know ...

Thanks to all of you that volunteered at the Parkway Classic 10M waterstop. I know the runners really appreciated it. We also had a few terrific performances at the race including Carrie Dunn taking 3rd OAF by out kicking the eventual 4th place finisher down the final stretch...

• 58:18 - James Parker, 3rd 35-39 and I think a PR
• 1:07:30 - Carrie Dunn, 3rd OAF
• 1:31:50 - Shawna Barry

Congrats to all our racers!

There will be a club happy hour next 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 http://dcroadrunners.org

See you all at the track tomorrow. Happy running!

Rich

5 x 1000m in 10k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be lovely and cool, with temps at about 45 and lower humidity at 70%, with just a little wind and a no chance of rain during the workout. 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.

Coach Big Guy is flying to ATX first for Old Settler's Music Fest today, then on to NOLA for Jazz Fest, so Coach Rich will be covering things the next two weeks – I will miss all of you! Before I leave, I wanted to say I am so very proud of all our TMBC Boston runners, both current and alums – you all did amazingly well and we are so pleased our buttons are popping! I think it is particularly cool that so many of the Boston runners ran a Boston BQ AT Boston – they can take it easy all year! ;-)

April 21, 2022 – 5 x 1000m at 10K ("Cruise Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is cool 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: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 9:45 Pace

This week's workout is a good 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 a 5k distance race for us (Albeit at 10k pace, but with 4 x 400m jogs added!), 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 5k pace.

In Coach Rich Club News –

Greetings Track Fans. Hope everyone enjoyed Marathon Monday whether you were watching the race or participating. Huge congrats to all our participants. Lots of great performances and great conditions this year compared to the last 10 years. Here is how the crew made out ...

Boston Marathon
2:45:52 - Rodrigo Vellon, BQ
3:06:55 - Steve Peterson, BQ
3:06:04 - Paul Martinovich, BQ
3:17:28 - Li Fang, BQ
3:20:28 - Melinda Metz, BQ
3:29:50 - Katie Stilling, BQ
3:41:28 - Yuko Takakusaki, BQ
4:03:35 - Christie Wetzel
And some TMBC alums many of you know and who have moved away from the area
3:05:35 - Andrew Simpson, BQ
3:15:37 - Casandra Degrauwe Williamson, BQ
3:29:19 - Bethany Britz, BQ

At the BAA 5K on Saturday Anna Staats turned in a nice time of 18:476.

Liz Ozeki ran the Capital for a Day 5K in a time of 20:01. This was good for 3rd OAF. Nice work Liz!

Adam Mann ran the Fletcher's Parkrun 5K in 19:00. It was not a PR for Adam but he was satisfied with it. Great work Adam!

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 http://dcroadrunners.org

See you all tomorrow morning. Happy running!

Coach Big Guy will be in ATX but Coach Rich will be at Yorktown tomorrow morning!