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6 to 10x 800m in 5k, slow 400m jogs

Fellow Endorphin Junkies:

As much as I wanted to be back at the Yorktown track this week, some of the resurfacing and line painting continues, so we must again move TMBC to the W&L track this Thursday – I checked today, but the Yorktown track is at least a week or two from completion. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:40, but you never know – remember that you can hop the fence on the Quincy Street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.

The weather Thursday morning will be quite cool for August, with temps in the low 60s, high humidity at 89%, and just a little wind. Under these conditions you should still bring plenty of fluids! Water breaks are important ALL year round, especially when it is hot and humid like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

August 15, 2024 - 6 to 10 x 800m at 5K ("interval") Pace, w/400m easy jogs in between

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

Stallions: 5:45 to 6:30 Pace, 8 to 10 Intervals

Wolf Pack: 6:30 to 6:45 Pace, 7 to 9 Intervals

Gazelles: 6:55 to 7:15 Pace, 6 to 8 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 6 to 8 Intervals

This week's workout is a tough speed workout - essentially running a 5k, or a 5k plus up to 3000 more for the Stallions, so it will be a challenge, and luckily, we have good weather. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In other club news from Coach Big Guy ...

At the Meet of Miles, run by The Admiral, Paul Ryan, we had one finisher in the Masters mile Ken Strazzi, who ran a speedy 5:59 – way to go Ken!

At the Club's Paul Thurston 4.5 mile race we had a number of great performances:

Ken Strazzi 30:14, 1st M 45-49

Elise Mulliniex 30:34 1st F 30-34

David Meeks 32:26 1st M 60-64

Yuko Takakusaki 37:38 1st F 55-59

Pricilla Sandolli 40:01 1st F 50-54

Eunja Rao 42:40 3rd F 50-54

Dara Schulman 44:30 1st F 45-49

Miguel Cuya 58:06 3rd M 45-49

DC Road Runners Club's next race is on August 18th – this Sunday - the Steve Thompson 8k – details are on the Club Website https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy is back from ATX and will be at practice tomorrow!

Sets of 4 x 400m runs in 3k Pace, 200m jogs

Fellow Endorphin Junkies -

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday – I checked today, but the Yorktown track is still in process and at least a week or two from completion. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:40, but you never know – remember that you can hop the fence on the Quincy Street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.

The weather Thursday morning will be quite warm, with temps in the low 70s, high humidity at 85%, and about a 50% chance of rain. Under these conditions you should bring plenty of fluids! Water breaks are important ALL year round, especially when it is hot and humid like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

August 8, 2024 – 2 to 3 sets of 4 x 400m intervals at 3K Pace, w/200m SLOW easy jogs in between each 400 out in Lane 6 to allow recovery. After each set, jog to the start, get some water, while waiting 3 minutes, then start the next set.

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

Stallions: 5:15 to 6:30 Pace, 3 sets of intervals

Wolf Pack: 6:30 to 7:30 Pace, 2 to 3 sets of intervals

Gazelles: 7:15 to 8:15 Pace, 2 to 3 sets of intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 2 sets of intervals

This week's workout is a real speed burner workout. This should definitely help you build speed and strength for your late summer and fall races. More than ever please focus on your form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a speed burner workout, so take it easy on the recovery jog 200m legs.

In Coach Big Guy Club News –

I got nothing for races – please remember to send me your results!

DCRRC next race is a collaboration with the Potomac Valley Track Club (PVTC) sponsoring a Family Night at the Track, Meet of Miles and 3k on Aug 11 at Yorktown HS. See the Upcoming Events part of the club webpage for a link to the details. For once we got enough volunteers early, so just sign up to race and get a great measure of where you are speed/stamina wise. TMBC's own Paul Ryan is the Race Director.

DC Road Runners - DCRRC and PVTC Meet of Miles and Family Night at the Track

Happy Running!

Coach Big Guy will be in ATX Thursday morning, so Coach Anna will show you how it should be done! ;-)