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4 to 6 x 1000m at 5K (“Interval”) Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be warm, with temps in the low 70s, high humidity qt 93%, and a good chance of rain. Under these conditions you should still bring plenty of fluids. 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. Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

May 23, 2024 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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, 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals

Gazelles: 7:15 to 8:15 Pace, 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

This week's workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 3 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

Finally found some results! Rodrigo and Andrew Golden rant the Lawyer's Have Heart 5k – Rodrigo claims it was "just a workout" – but what a workout! He finished FOURTH overall, with a time of 17:20 – his legs were tired from a race 12 hours earlier – a PR in the "Down the Stretch Mile" of 4:48 and a PR – Who! Not to be outdone, Andrew threw down a fabulous PR of 18:59 – some amazing racing by both these speedsters!

The Admiral - Paul Ryan – ran the Parkrun Anacostia 5k this weekend, notching his fastest 5k of the season at 23:51, finishing first and leading start to finish – the Admiral attributes that to the lack of his regular competitors, but a first place is a first place any way you slice it!

These are probably only a few of their TMBC results – please let me know when you are going to race so I can let everybody support you!

Paul is also the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and still needs several. If you're not planning to run the race, please consider volunteering. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy will be travelling to Bottle Rock in Napa, but Coach Anna will ably take my place at Yorktown Thursday morning!

Distance Medley Ladders, sort of

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be cooler, with temps in the upper 50s, higher humidity at 96%, a slight breeze, and a slight chance of rain. Even with these decent conditions you should still bring water for hydration after longer intervals before you start the rest intervals.

We have been told again this year that the Yorktown track will be closed for resurfacing from mid-June to Mid-August. We've been told that in the past and it did not happen. Still, the contingency plan is to move TMBC to the W&L track, as we often do in the winter with ice/snow/etc., if Yorktown closes – we will supply more details as they develop.

May 16, 2024 – TMBC: – 1200m in 10k, 400m jog, 400m in 5k, 200m jog, 800m at 5k pace, 30 seconds standing rest, 200m at 95%, followed by 4 minutes rest w/hydration, then repeat sequence – plus a third time for Stallions

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

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 7:15 Pace

Gazelles: 7:00 to 8:15 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a speed/stamina workout, aimed at building strength and endurance for your Summer races. Ease into these, and be careful on the track, especially the 200s, as it may be slick from all the rain – we will probably have to stride through puddles! The 200s should be in 3k to 1k speed and be careful as you finish not to come to a quick stop – slow down over 20 to 30 yards and avoid pulling a muscle, then hydrate! This is not really the Distance Medley, as the last leg of that is 1600m, not 200m, but you will be thanking Coach Ed you are only running 200 meters when it finishes! ;-)

Here is the Coach Big Guy Club News this week:

Greetings Thursday morning faithful!

Still nobody sending the Big Guy their results, but Admiral Paul noticed on Strava some great times by TMBCers at the huge and fast Broad Street 10 Miler in Philadelphia two weeks ago:

Broad Street 10 Mile

Our own Rodrigo Vellon ran a 55:48, which was good for 28th in his age group and 125th overall in a huge, competitive race – way to go Rodrigo! Christie was not too far back at 61:34, 8th in her age group and 402nd overall – a fabulous result! Finally, our Carrie Dunn ran a 65:18, good for 2nd in her age group – another great race!

The Admiral - Paul Ryan - is also the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and right now only has one. If you're not planning to run the race, please consider volunteering. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy will be at Yorktown tomorrow!