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

Fellow Endorphin Junkies

Tomorrow's weather should be excellent for July with temps in the mid-60s with some wind and lower than usual humidity at 78%. Plan accordingly, and definitely bring some fluids because we will still be sweating!

July 22, 2021 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace, 4 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 t x 1600m

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Rich Report –

Hi Everyone. No racing to report on this week due to cancellation of the Bastille Day race (which may be rescheduled next Wednesday or later in the summer), but with tonight's Bluemont 5K there will be at least one to report on next week. After that the next Bunion Derby race is the Steve Thompson 8K on August 3. The entire schedule of races is on the club Website at dcroadrunners.org. 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.

See you all tomorrow morning. Happy Running!

Coach Big Guy and Coach Rich will hopefully see you at 6 AM after warmup tomorrow!

10 to 12 x 500m in 5k pace, 300m jogs

Fellow Endorphin Junkies

For those of you not racing tonight at the Club's Bastille Day race, tomorrow morning the temps will be warm, in the low 70s, with very high humidity at 95%. That means Temps plus Dew Point will be in the 140s, which is just below Dangerous, so you really need to monitor your heart rate and your overall reaction to the heat, and if you are feeling woozy, dizzy, or nausea, just STOP! Clearly this is one of those days to bring LOTS of water and leave our bottles over where the 500m runs end so we can get a sip at least every two intervals, if not after every interval. This week's suggested times are ONLY if you are in good shape – if you are building up, just start slower and ease into this workout – and keep an eye on your vitals – and those of the other runners in your pod! Also feel free to cut the number of intervals down – in this heat, 8 to 10 require almost as much effort as 10 – 12 in better conditions.

July 15, 2021 - 10 to 12 x 500m in 5k pace - with 300m jog recovery in between

· Stallions: 5:45 to 6:15 Pace, 12 Intervals

· Wolf Pack: 6:15 to 6:45 Pace, 11 – 12 Intervals

· Gazelles: 6:45 to 7:30 Pace, 10 – 11 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your summer races – and let's hope we get some! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky despite the heat.

In club news from Coach Rich ...

Hi Everyone. In the news this week is old school mile racing on the track. Three of our Thursday morning faithful took on this challenge. Quite apropos with the Olympics starting in 10 days.

At the Montgomery County Roadrunners Midsummer Night's Mile Lis Ozeki turned in a fine 6:02 mile. Just guessing she was the fastest 4 month pregnant runner. Well done Liz - You remain amazing!

At the PVTC Track Meet in Vienna, David Meeks turned in a nice time of 5:51 which was good for an AG (55-59) best. Paul Ryan ran in the same race and posted a nice time of 6:20 Also good for an AG win (70-74) and the fastest time posted in his AG in the United States for 2021! Neither David nor Paul were fully satisfied with their races, so they have motivation for next time. That said, we are all impressed gentlemen - Congratulations!

The next Bunion Derby race is tonight's Bastille Day 4M tonight July 14 and then the Bluemont 5K is next Wednesday the 21st. The entire schedule of races is on the club website at dcroadrunners.org. 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.

See you all tomorrow morning.

Happy running!

Rich

Coach Big Guy has will be at Yorktown in the Morning, with a visit from Coach Rich who is on the DL but still coaching!