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Late Summer/Early Fall TMBC Workouts

Late Summer/Early Fall Track Workouts

We received some more requests for some advance notice of the TMBC track workouts, so the next two months are planned below.

Before we get to that, I wanted to make a couple of comments about training in the late Summer and early Fall weather. There are two principal approaches to coaching runners: (1) Time-based and (2) Efforts-based. As you know, we generally give guidance based upon times, particularly when running track intervals. Even if you coach times-based, however, you need to keep efforts-based impact – good days, bad days, wet days, hot days, cold days, etc., - in mind, and all should factor into any analysis of your times. This epiphany hit Coach Big Guy this morning as he ran and then analyzed his two Tempo Runs.

I was not too pleased with my times, which, even for me, where middling, as several of you noticed as you continuously lapped me, at around 9:15 per mile overall – when I was doing 1600s just a few weeks ago in the low 8 minutes and under. Dejected, I looked at my stats and noticed that on my last lap of the second tempo run my pulse was 174. My resting pulse is 44 to 46, and my average long run pulse (at about ten-minute pace) is about 135. The highest heart rate I have ever recorded before under any circumstance – and that being a 12 x 400 in 3k to 5k pace workout, along with a 5k race I ran in hot weather - was only 164 BPM before today. In other words, this morning's workout was 6% harder than the hardest workout I've recorded in almost 15 years of Garmin/Strava results.

The bottom line is the tough weather conditions, plus – for me – long speed interval runs – 4.4 miles total – shows that my effort today was strong, even if my time results did not reflect it. The moral of the story is that when evaluating your results on Garmin or Strava or whatever measure you use, don't use solely time-based results. If you look at effort, as evidenced by heart rate, breathing, distance, and time, you may find that a "bad' workout was actually an average or even "good" workout, based upon the "effort" that you put in. While we are our own worst critics, we need all the data before we can make a final judgment.

With that in mind, read em and weep ;-) :

August 12 - 2 x 20:00 Tempo runs, 5 Minute walk to start and hydrate rest interval

August 19 - 4 to 6 x 1000m in 5k Pace, 400m jog intervals

August 26 - 2 to 3 x 2000m in 10k Pace, 400m jog intervals

September 2 - 14 to 18 x 400m in 10k Pace, 100m jog intervals

September 9 - Sprint Medley Ladders – 200m/400m/600m/800m/1200m all in 10k Pace, then down at 5k Pace 800m/600m/400m/200m, all with 400m easy jogs except 200m easy jogs after the first 200m and between the last 400 and the final 200m

September 16 - 10 to 12 x 500m in 5k Pace, 300m jog

September 23 - 3 to 4 x 1600m in 10k Pace, 400m jogs, then 2 x 400m in 5k Pace, 200m jog

September 30 - 6 to 8 x Yasso 800s, 400 jog in same time as 800 intervals

Best,
Coach Big Guy

2 x 20:00 minute Tempo in 10m Pace, 5:00 minute rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be very challenging summer weather, with temps in the upper 70s, high humidity at 90% and little wind at 6 MPH. The 73 percent dewpoint and 77 degrees of heat combine for a misery index of 150, right at the start of dangerous weather. Given this challenging weather you should bring plenty of fluids and maybe some ice for cooling mid-run or afterwards.

Under the circumstances I am happy to report we have cycled back to the Tempo runs workout, which will be less challenging than some of our more recent workouts. Several of you have asked for a Fall schedule which we will set send out tomorrow, subject, of course, to weather and other factors.

August 12th, 2021 – 2 x 20:00 minute Tempo Runs (These at 10m pace or better), with 5:00 walk back to start plus water and standing rest combo

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 with the Ross Drive Hill, this is a nice break from the more intensive speed work we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10k and 10m pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-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:

Paul Ryan ran the Fletchers Parkrun 5K in a time of 23:15. The race had a small number of runners, so Paul had to run by himself the entire way. He was hoping for more competition to help him run a faster time, but this is certainly a solid result and some great training for the next one. Way to go Paul.

David Meeks ran the MCRRC Going Green 1M track race in 5:40.5. David wanted to break 5:40. Oh so close but this is still 11 seconds faster than his PVTC mile race a few weeks ago. This was an AG win. David is 58! Great running David. We are all impressed.

Liz Ozeki ran in this same meet and turned in a fine 6:18.9 for the mile. This baby is going to be fast. Way to go Liz. Amazing once again.

Congrats to Christie and Rodrigo for competing in the Steelman Triathlon. Christie took first in the 30-34 AG with a total time of 2:32:28. Rodrigo just missed the podium in the 30-34 AG with a 4th place finish in a time of 2:20:42. Both turned in10K times to finish the event in 40 minutes and a little bit. Impressive guys. Well done and congrats.

Tatyana Steis competed with husband Dexter in the Emerald Mountain Epic Half Marathon in Steamboat Springs, CO. This was Tatyana's first trail half. She said it was 6M up up up and the 7M down up down up down. 1800+ feet of climbing! Sounds like a doozy. Her time was 2:09:04. Way to go Tatyana.

The next Bunion Derby race is the Paul Thurston 4.5M around Burke Lake on Tuesday, August 17. The remaining schedule of races is on the club Website at dcroadrunners.org. Take note of the club picnic and Cross Country race on August 28. It is always a great time and with a great meal provided! All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

I won't be out tomorrow so I hope everyone has a great workout.

Happy running!

Coach Big Guy will be at Yorktown in the morning to lead practice