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3-5 x 1600, 400 rest

Greetings Thursday Morning Track Fans. Big Guy is out town this week drinking wine in Sonoma County. I will be there to kick things off.

The workout this week is 3-5 x 1600, 400 rest. This is a strength workout. Important is keeping that rest interval consistent at your target rest interval pace.

As always, the workout will start at 6:00AM on the track at Yorktown HS. Please arrive early to be warmed up before then.

Reminder that the track will be closed Mid June through the End of July for resurfacing. Thursday morning workouts will continue but over at Washington-Liberty HS.

At the races this week Paul Ryan has returned from his most of the way around the world cruise and got his land legs going again with a 24:10 at the Annacostia Parkrun 5K. Paul will be focusing on racing the mile on the track this summer so building that strength and endurance through these 5Ks. Well done Paul.

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

We are making a plea to any and all volunteers for the June 4 WDF/RAW. As of now we have 6 volunteers. Yours truly is one of them and Paul Ryan is the Race Director. We really need help as it takes between 12-15 volunteers to put on this race. By all means run the race if that is your plan but if you aren't racing please consider helping or finding others to help. Thank you.

Happy running!
Rich

8 to 10 x 600m in 5k, 200m jogs

Fellow Endorphin Junkies -

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be pretty incredible, cool with Temps in the Upper-40s, very low humidity at 46% (!!!), a bit of breeze at 8 mph, and no chance of rain – about as perfect a day to run as you could ask for in May in DC, but remember to hydrate despite the mild temps!

May 18, 2023 – 8 to 10 x 600m in 10k with 200m slow jog recovery in between each interval

• Stallions: 5:30 to 6:45 Pace, 10 intervals
• Wolf Pack: 6:30 to 7:15 Pace, 9 to 10 intervals
• Gazelles: 7:00 to 8:00 Pace, 8 to 9 intervals
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 8 intervals

This is another speed/endurance workout guaranteed to build both strength and stamina for your spring/summer races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – start slower, so take the first two easier – say 8k pace, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Greetings Thursday Morning Track Fans. Hope everyone is doing well and enjoying this great Spring running weather. No races to report on that I could find from last weekend.

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

Happy running!

Coach Big Guy will see you at the Yorktown Track in the Morning!