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3 x 1600m in 10k pace + 2 x 400m in 5K Pace

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool and foggy, with temps at 47 degrees and very high humidity at 99%, and almost no wind at  1 MPH and with only a 20% chance of rain, so dress accordingly, and as always you should still bring fluids.  Since we missed last week’s workout, and I think it is better for the Boston-Bound, we are going to run it this week instead of the Tempo runs on Coach Ed’s schedule.  
 
         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.     
 
Much 29th, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace)  with 400m easy jogs in between, followed by 2 x 400m in Interval (5k) pace to sharpen, with 200m jog in between
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
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: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound) + 2 x 400m 15 seconds faster mile pace
 
Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace
 
Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals  (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace   
 
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 - 4 x 1600m Intervals + 2 x 400m 15 seconds faster mile pace
 
 This week’s workout was supposed to be run last week, and is a repeat of the last two month’s base workouts, aiming at building strength and endurance for the marathon, with some sharpening speed at the end once you are warmed up. This is still a GREAT workout for you Boston-Bound runners, as you are still 19 days out.   As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! remember to leave something in the tank for your two 400m intervals, as the 5k pace is quick and challenging.
  
 
Here is the Coach Rich Club News this week:

Happy Hour supporting the Capital Area Food Bank on Thursday April 19 at Buffalo Billiard in DC. Please attend and bring food or donations: https://www.facebook.com/events/2020680834819936/

The Parkway Classic is coming up on Sunday April 22. The DC Road Runners will again be manning a water stop for this popular race. We need your great volunteer help. It is an early start and you are done early. You also get homemade baked goods for breakfast compliments of my beautiful bride Vicki. Please sign up to help:

<http://www.dcroadrunners.org/calendar/icalrepeat.detail/2018/04/22/1236/46|49|47|48/MmRjZmQwM2UxYzYyM2UwYWEzMmNlZjg1ZTUyMTQyY2U=.html>

 
Coach Big Guy will be there at track practice tomorrow, but Coach Rich is in sunny Portugal getting some much deserved rest and relaxation!

Thursday Morning Track - CANCELLED!

THursday Morning Track Practice is Cancelled!

The winter of 2017 – 2018 has been very kind so far to the TMBC, with no canceled workouts and snow on only a couple of occasions.  While Coach Big Guy may be running in 72 degree weather in Austin, Coach Rich reports snow is still falling in Arlington, and even with a shovel brigade, snow melt will probably create dangerous icy conditions on either Yorktown or W&L tracks tomorrow morning.  Since all but the Boston crew are in long-training mode, and sine the Boston-Bound need to be very careful this close to the race, we are reluctantly cancelling tomorrow’s workout.

            Instead, we are urging everyone to consider a stretching workout, focusing on core exercise in the comfort of your homes.  Here are some good core exercises to try: http://www.runnersblueprint.com/core-exercises-every-runner-should-do/.   While we runners get a lot of good exercise on many muscles, we often neglect our cores – which are so very important to runners, particularly as they age.  Try some of these out!

Here is this week’s Coach Rich News:

Admiral Paul Ryan ran fabulously in several events at the US National Masters Championships and then did a shake out on Sunday winning his Age Group at the Burke Lake race.  Huge congrats to Paul!!!

a.  In the 3000m – 12:07, PR and 3^rd American

b.  In the 1500m – 5:39, 3^rd American

c.  In the 4 x 800m Relay – Gold Medal team. Paul was 3^rd leg 50m back when he received the baton.  Closed the gap and took the lead to give to the anchor leg!

d.  Finally, in the 4 x 200m – 3^rd

Results for the TMBC Crew at the Burke Lake 12K

46:40 – Christie Wetzel, 1^st OAF

46:47 – Rodrigo Vellon, 2^nd AG

49:53 – Kyle Edgerton, 3^rd AG

50:23 – Andrew Simpson, 

51:29 – Liz Ozeki, 2^nd AG

54:38 – Neeraj Pradhan

54:52 – Eric Waskowicz, 2^nd AG

54:54 – Jen Edmond, 2^nd AG

55:39 – Kevin Cunningham, 3^rd AG 

57: 26 – Paul Ryan, 1^st AG

1:06:38 – Clara Lau

1:19:56 – Anne Coia