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12 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies -

Tomorrow's weather will be warm, with temps about 60, lower humidity, and with a little wind from 7 to 9 MPH, and since we are still acclimating to the warmer temps, do bring fluids to hydrate!

April 13, 2023 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

For those of us not running Boston this year (or in my care, ANY year! ;-) ), we return to the workout we run the most each cycle, as it is a terrific base builder. As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, adjust your pace so that you can finish at least 10 repeats. Running it the right way – steadily with consistent jogs and lower times late - will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

G'day from Australia Thursday morning faithful. Starting our way home today. Back in Arlington Friday night. Our trip has been amazing. Hope some of you followed along on Instagram and FB.

It's Boston week!!! I get chills even writing that remembering my first Boston back in 1989. Simply the greatest running event on the planet. Let's all do a big send-off to our TMBC runners wishing them good luck:

Carrie Dunn
Marty McCormick
Melinda Metz
Eunja Rau
Rodrigo Velloñ
Christie Wetzel
Brian Young
Kim Sweeny

Run smart and enjoy the heck out this amazing race. Best of luck to all of you. (Very sorry if I missed anyone)

Happy Running!

Coach BG addition to this week's Coach Rich Report – A special shout out to our very own Coach Eunja Rau, who in addition to helping the Club out as a MTP Coach, Treasurer, and all-around great volunteer, is also running a marathon in every state, and who has worked SO very hard (so many times just missing it), who finally qualified and will run Boston this year – Congrats Eunja – we are all VERY proud of you!

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

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

Fellow Endorphin Junkies

The weather tomorrow morning will be interesting, with temps in the upper 60s to lower 70s, somewhat humid at 73%, a bit of wind at 9 MPH, and some chance of light rain. Due to the unseasonably warm and humid weather, you should bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

April 6, 2023 – 5 to 6 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 4 to allow recovery.

Water breaks are important ALL year round, especially when it is warm 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 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. For you Boston Marathoners, this is a dandy final speed workout 11 days out from your race. As with last week's workout, the trick tomorrow is to start at 10k pace on the first interval and to get faster each interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Coach Rich and Vicki just made it to the Outback in Australia – including Ayers Rock! Follow them on Facebook – Amazing Photos!

I did not receive any race results this week as I pinch hit for Rich, but I tried to figure it out the best I could and apologize in advance for the several people I am sure I missed. If I missed you, or you ran a race other than Cherry Blossom (I'm looking at you Colonel Mike) PLEASE let me know your race results so I can approach a reasonable facsimile of Coach Rich and mention you next week!

Some really nice results at the Cherry Blossom 10 Miler:

0:57:28 – Rodrigo Vellon
1:02:52 - Christie Wetzel
1:03:22 – Anna Staats
1:08:38 – Chris Walsh
1:08:43 – Lauren Firey
1:19:20 – Mark Bourgeois
1:19:40 – Ken Riley
1:19:57 – Emily Riley
1:20:53 – Kim Sweeny
1:34:27 – Dead Last But Finished – Coach Big Guy

In Club volunteer news, we have urgent needs for volunteers at upcoming Club and external races we're supporting. Please "pay it forward" by coming out and supporting our running community We need volunteers for the Club water stop at the Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, volunteer on the Club Website.

Happy running! Coach Big Guy for Rich!

Coach Big Guy will be at Yorktown tomorrow morning!