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

Fellow Endorphin Junkies

The weather tomorrow will be lovely, with temps in the mid 50s (Praise your preferred Deity!), with reasonable humidity, and little wind. We will meet at Yorktown HS track. Around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) before the 6 AM start time for warm up laps, instructions, and a Selfie.

BTW – it's been a while, so please check to make sure you are current on your Club Membership and have signed the new waiver that includes Covid on the Club website!

June 24, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice 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 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 –

Happy summer to all. Another super moon tomorrow night so try and get out to see it. It has already been so bright the last few days. A munch of racing to report on this week ...

At the 45th annual Grandma's Marathon in Duluth Minnesota, Nate Rathjen took on his 4th marathon. He turned in a fine 3:27. With a PR of 3:17 this was not the race Nate was looking for but he understands bad races happen. A good lesson for all of us. Way to hang in there Nate. Any time you complete a marathon it is a great accomplishment. Congrats!!!

Liz Ozeki (~4 mos with child) finished 2nd OA in the women's only Run for the Roses 5k. A nice time of 22:10 and only lost to her twin sister Thia. I guess you had to give her that one Liz. Well done.

The first DCRRC Bunion Derby Series race was Sunday night, thej Hugh Jascourt 4M. Hugh was the 1st DCRRC President. Chris Walsh led the way for a few of our Thursday morning faithful.

27:51 - Chris Walsh, 2nd 30-34

30:03 - Kate Scott, 2nd 35-39

30:09 - Paul Ryan, 1st 70-74

Congrats to all of you.

The next Bunion Derby race is the Age-Handicapped 4M on July 4th. 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.

Tomorrow night (6/24) is the first club happy hour since before the pandemic. The festivities start at 6:30 at Ireland's Four Courts at Courthouse in Arlington. I look forward to seeing many of you there

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning

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

Fellow Endorphin Junkies -

The weather tomorrow morning will be lovely for summer, with temps in the mid to upper 50s, lower humidity at 73%, with little wind at 6 MPH, but despite the nice weather you should still bring fluids.

Several of you have asked for a longer schedule which we will set forth below, subject, of course, to weather and other factors.

June 17th, 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, 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 or better. 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:

Hi Everyone. Father's Day is this Sunday. I wish all our dad's a great day and all of you remember to wish your dad's the same.

No races to report this week but some good club news. The full Bunion Derby schedule of races is now open for registration. We also need volunteers for each Bunion Derby race. You can register to race or volunteer at the dcroadrunners.org. The first race is this coming Sunday night (I know it's Father's Day). I will be out there volunteering.

The first DCRRC Happy Hour since before the pandemic is next Thursday June 24th. All the fun starts at 6:30 at our favorite Irish pub, Ireland's Four Courts on Wilson Blvd. near Courthouse in Arlington. I look forward to seeing many of you there.

Happy running!

Coach Big Guy will be in ATX, and Coach Rich is day-to-day, So Coach Jill will be at Yorktown in the morning to lead practice

 

Early Summer Track Workouts

We received some requests for some advance notice of the track workouts, so the next two months are planned below. While track workouts sometimes conflict with Club races, we usually hold practice even when there is a race for those who are not competing in that particular race. As to availability of tracks for practice, right now we are set at Yorktown for early Thursday mornings with the TMBC Crew. We are still working with Arlington County to see if we can get the W&L track opened on Wednesday nights. According to the School schedule, W&L is supposed to end the school year tomorrow, June 16, so we are hopeful the track will become available next week (June 23) at our usual Wednesday 7 PM start time, but we will see and stay tuned. In the meantime, Wednesday night regulars can run at Yorktown/Greenbriar track on Wednesday nights, or apparently, McLean and Falls Church High School tracks.

June 16/17 - 2 x 20:00 Tempo runs, 5 Minute walk to start and hydrate rest interval

June 23/24 - 4 to 6 x 1000m in 5k Pace, 400m jog intervals

June 30/July 1 - 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

July 7/8 - 12 to 16 x 400m in 10k, 100m jog intervals

July 14/15 - 10 to 12 x 500m in 5k, 300m jog

July 21/22 - 3 to 4 x 1600m in 10k, 400m jogs, then 2 x 400m in 5k, 200m jog

July 28/29 - 6 to 8 x Yasso 800s