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Sprint Ladders

Fellow Endorphin Junkies

Good News tomorrow morning is that it will be cooler than August usually is at only 68 degrees, but we will have high humidity (92%), so good but not great. Given the humidity, make sure you bring a big bottle of water and hydrate often during this workout because with numerous intervals you WILL be sweating.

August 24, 2022 – Sprint Ladders – 400m (200 recovery)/600m (200 recovery)/800m (400m recovery)/1000m(400m slow recovery)/ 800m (400m recovery)/600m(200m recovery)/ 400m (200 recovery)/200m - First 400 & 600 in 10k Pace, the rest in 5k Pace ,with the Final 200m in a sprint

This is an interesting variation on the Distance Medley Ladders workout from two months ago, but you still do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold, particularly on the second half of the workout as the distances shorten. At this sprint to medium distances, correct speed form is the key. 8 to 12 degrees lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Rich Report!

Greetings Thursday Morning Track Fans. The final Bunion Derby race and club picnic took place on Saturday night. Real good fun had by! When else can you basically have all you can eat District Taco? Great job by our very own Miguel Cuya. Thank you!!!

In the 3M XC there were the usual nice performances but also the overall W for Rodrigo and Christie both! Congrats to all that ran. Here are all the results from our crew:

17:03 - Rodrigo Vellon, FTW
18:43 - Jack Phillips, 1st 20-24
19:07 - Christie Wetzel, FTW
19:37 - Anna Staats, 2nd OAF
19:50 - Liz Ozeki, 3rd OAF
20:15 - David Meeks, 1st 55-59
23:35 - Yuko Takakusaki, 1st 50-54

The next club race is the Larry Noel 15K on Sunday September 4th. To register go to http://www.dcroadrunners.org. After that, the National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org

I will not be at the track tomorrow but I look forward to seeing you all the following week. Happy running!

Coach Big Guy will be at the workout at YHS tomorrow!

5 x 1000m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be excellent for August, with temps at a lovely 62 degrees, but higher humidity at 95%, with some wind and no chance of rain during the workout. 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.

August 18, 2022 – 5 x 1000m at 10K ("Cruise Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery

Water breaks are important ALL year round, even when it is cool 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: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 9:45 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. 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, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace. If you raced this week, feel free to do these at closer to 8k/10k pace..

In Coach Rich Club News –

Greetings track fans. I hope everyone has been enjoying the cooler temps this week. It has been wonderful.

It was amazingly cool and delightfully dry at last night's Paul Thurston 4.5M race around Burke Lake. This was the penultimate Bunion Derby event. Several of us got to enjoy the great weather. Congrats to all that ran.

25:46 - Rodrigo Vellon, 3rd OA
27:56 - Christie Wetzel, 1st OAF
35:21 - Yuko Takakusaki, 1st
36:18 - Rich Mendelowitz, 3rd 60-64
37:01 - Mike Cannon
43:54 - Eunja Rau, 3rd 50-54

The final Bunion Derby race and DCRRC Annual Picnic is this Saturday night at Lake Accotink. The race is a 3+M Cross Country Race. The picnic is the highlight of the night though. This is a family event so bring the kids out. Kids races start at 5:30, the XC race starts at 5:40 and the food is served at 6:15. This is always fun. You do not have to run to come to the picnic BUT, YOU DO HAVE TO REGISTER! It is all free for club members. You can sign up to run, volunteer or just the picnic on the club website at: https://www.dcroadrunners.org/

Paul Ryan is the PVTC race director for a Family Night at the track and "Meet of Miles" here at Yorktown on Sunday evening, Aug 21. You're cordially invited to run or volunteer. Here's a link to the PVTC info: https://pvtc.org/outdoor.php. You can contact Paul at: pvtcmile@gmail.com

I'll see you all on the track tomorrow morning and hopefully many of you at the picnic. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!