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3 to 5 x 1600m in 10k pace w/400m jog

Fellow Endorphin Junkies -

The weather tomorrow morning will be much nicer than last week, with temps at 65 degrees but still relatively high humidity at 85%, with little wind at 4 MPH, but as always you should still bring fluids.

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

July 25, 2019 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

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 High 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 5 x 1600m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 - 5 x 1600m Intervals

Gazelles: 7:15 to 8:00 Pace, 4 x 1600 m Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 - 4 x 1600m

This week Coach Ed makes it easy for me with his excellent email to the Wednesday group, so I will quote him with only a couple of changes: "Conditions will be as good as summer in DC gets for our workout tomorrow [morning], July [25]. [Nevertheless], this is not "optimum" weather, and heat precautions are still in order, particularly plenty of fluids and pace adjustment."
"The posted workout is 1600M repeats at 10K pace (McMillan "cruise intervals") with a 400M-recovery jog. Recommended number of repeats is [3] to 5. The goal of this workout is volume, not speed. Those running early fall marathons should definitely aim for [4 or] 5 repeats. The way to get there is to control your pace, factoring in that while conditions are comparatively excellent for summer, it is still on the warm side. With a combined index of 140, that means an adjustment of about 2 percent over optimum pace."
"Example: Runner A, in near-optimum conditions (40 degrees), ran 51:45 for 10K. Her goal is to run 50:00. McMillan Calculator recommends a pace range of 8:03-8:16 for 10K-paced "cruise intervals." She should run this workout at the high end of this range, especially at the start, and expect the workout to feel difficult.
Many say that by training in our native heat and humidity, we get in better shape and will naturally get faster when cooler temperatures arrive. That is true, but only to a point: the critical factor is to train in this weather with the proper adjustments of pace and distance, and incorporating sufficient rest, so that when September hits, you are fresh and not exhausted from over-exertion through the summer. This includes the "relatively" good nights like we will have this week. So, aim for volume, not speed, within the pace guidelines set out above, and this will be a truly productive workout."

Here is the Coach Rich Club News this week:

Bluemont 5K had to be run on an alternative route do to the storms washing away parts of our regular course. Many runners seemed to like the route. They also got a big break as storms rolled in just before the start and cooled the temps off about 20' for this race. Here is how the TMBC crew faired:

18:01 – Rodrigo Vellon, 1st AG
18:42 – Kyle Edgerton, 1st AG
18:54 – Liz Ozeki, 1st OAF and a PR*, *sadly not a certified course L
19:44 – Christie Wetzel, 2nd OAF
21:31 – Chelsea Suydam, 3rd AG, PR but same * as for Liz, sadly
22:43 – Gary Morgans, 1st AG
23:32 – Paul Ryan, 2nd AG
28:28 – Elizabeth Humphrey, 2nd AG
29:17 – Jill Brasky, 3rd AG

The next club race is the Steve Thompson 8K on Aug 6 followed by the Paul Thurston 4.5M on Aug 20. The club picnic and Cross Country race has not been scheduled yet. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy and Coach Rich should be there in the morning, as Big Guy postponed his ATX trip till next week!

4 x 5:00 in 5k pace, with 5:00 rest in between

Fellow Endorphin Junkies –

The weather tomorrow morning will be even more challenging than last week, warmer at 78 degrees and still quite humid at 85% (thus "Real Feel" over 80 degrees), with some wind at 4 MPH. With this humidity and heat, hydration is key – do it at every 5:00 rest interval!

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there by 5:40 to warm up. The workout is as follows:

July 18, 2019 - – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/rest & water in between

Water breaks are important ALL year-round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week's workout is a strong speed workout, and with the heat and humidity is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. At the end of each 5:00 session, we will walk back to the start, hydrate, let the lactic pool, then push past that lactic threshold each interval. I picked this over the July 3rd workout that we were going to do because of the challenging weather. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 5:00 each!

In club news from Coach Rich ...

We had a busy week of club racing with the Track Meet on Saturday, Bastille Day 4M on Sunday and the Bluemont 5K tonight.

At the DCRRC annual track meet, DC saw their first ever sub-4 minute mile with Willy Fink screaming home on the last lap and posting a time of 3:58.84. It was so exciting and the meet was just fantastic overall. Several of the Thursday regulars participated with some nice results. Congrats to all who raced:

4:57 - Rodrigo Vellon
5:16 - Ze Dagher
5:21 - Kyle Edgerton
5:30 - Christie Wetzel
5:36 - Liz Ozeki
5:41 - Will Hernandez

At Sunday night's steamy Bastille Day 4M:
25:46 - Liz Ozeki, 1st OAF (raced to a 5:55 mile Friday night & 5:36 mile Saturday night!)
26:49 - Andrew Simpson, 3rd AG
28:01 - Kyle Edgerton, 3rd AG
28:17 - Chelsea Suydam, 2nd AG
29:30 - Kenneth Riley, 3rd AG
30:19 - Gary Morgans, 1st AG
30:46 - Paul Ryan, 2nd AG
30:48 - Mikala Whitaker, 2nd AG
35:11 - Emily Riley
40:42 - Elizabeth Humphrey

Bluemont results will come next week.

The next club race is the Steve Thompson 8K on Aug 6 followed by the Paul Thurston 4.5M on Aug 20. The club picnic and Cross Country race has not been scheduled yet. Go to http://dcroadrunners.org to register and for most up-to-date info.

Coach Big Guy and Coach Rich will see you in the Morning!