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TMBC: 2-4 x 2000, 400 rest

Greetings Thursday morning track fans. It will just be me this week as the Big Guy is out of town. We have a strength workout of 2000m repeats on deck this week. 2-4 reps depending on where you are in your training cycle with a 400 rest. The idea is to keep up a sustained heart rate so you want to keep the rest moving and consistent (as I always say). For those running marathons on Sep 26 (Berlin) and Oct 4 (Wineglass) the 4 reps are perfectly appropriate.

The weather will again be a bit sticky and less than ideal so please bring your beverage of choice and don't hesitate to drink as needed along the way.

Two crew members were in action at the races last weekend:

Steve Peterson competed at the Luray Duathlon. This was a trail run, bike then road run. Steve's total time was 2:17:04 which was less than 2 minutes off the winning time and good for 3rd OA. Way to go Steve!

Liz Ozeki ran the MCRRC Eastern County 8K in a solid time of 39:26 which was good for 1st AG. Liz is coming on 7 months with child. You go girl! Congrats.

The next Bunion Derby race is a 3M Cross Country race held in conjunction with the club picnic this Saturday August 28. The picnic is always a great time and with a great meal provided! The race and food are free to club members. Please register in advance at dcroadrunners.org. We also need volunteers for the race. You can sign up at the same link above. The WDF and the RATW 5K's are next up on Saturday September 18 and then the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26.

I will see you all out on the Yorktown HS track tomorrow morning for a 6:00am workout start. Please be warmed up and ready to go before then.

Happy running!

Rich

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

Fellow Endorphin Junkies

The weather tomorrow will be familiar, with temps in the low 70s and very high humidity at 97% - so, Swamp City. We will meet at Yorktown HS track. Around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) around 5:40 and before the 6 AM start time for warm up laps, instructions, and a Selfie.

August 19, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, especially when it will be Swampy 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 to 5 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 –

Greetings Thursday morning faithful. One marathon and one club race to report on this week.

Eunja Rau ran a marathon in her 16th state. This time Washington state and the Tunnel Vision Marathon. Her time was 4:08:02. She reported to me that her quads were shot. I guess you expect that when you run a downhill course with a 2000 foot drop! Way to go Eunja and big congrats.

It was a swampy night for yesterday's Paul Thurston 4.5M race around Burke Lake. Congrats to all for just showing and completing the race.

32:12 - Alex Cooke, 1st 25-29
33:17 - Chris Walsh, 2nd 30-34
36:12 - Paul Ryan. 1st 70-74
47:40 - Anne Coia, 2nd 55-59
50:06 - Eunja Rau

The next Bunion Derby race is a 3M Cross Country race held in conjunction with the club picnic on Saturday August 28. The picnic is always a great time and with a great meal provided! The race and food are free to club members. Please register in advance at dcroadrunners.org. We also need volunteers for the race. You can sign up at the same link above. The WDF and the RATW 5K's are next up on Saturday September 18 and then the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26.

See you all in the morning. Happy running!

Coach Big Guy cancelled his trip to Covid Hot Spot Texas, so he and Coach Rich will be at Yorktown tomorrow morning