Fellow Endorphin Junkies
Happy Cinco de Mayo!!! If you are going to enjoy Tequila or Corona, remember you need to run in the morning! Thursday's weather will be reasonably nice most of the day with temps in the mid 40s to low 60s, with some humidity and a little bit of wind. Dress accordingly, and still hydrate! Yorktown track should be available from 6 AM to Dark, and W&L seems to be closed most times and requires a jump over the fence, so Yorktown or Falls Church HS or even McLean HS track seem to be our best bets - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!
May 6, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 14 to 18 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace, 16 to 18 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 15 to 17 Intervals
Gazelles: 7:15 to 8:00 Pace, 15 to 16 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 14 to 16 Intervals
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, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run the last time these were on the schedule, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way 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!
The Coach Rich Club news:
Greetings Thursday morning track fans. A couple of nice results to report this week.
Hope Seck traveled up to Providence, RI for the live and in-person Providence Marathon. She turned in a real nice time of 3:37:03. Great pic of her on her Strava entry with a big, beautiful smile while running the race. I know we all look forward to that look and feeling soon. Way to go Hope and big congrats.
Shauna Waite ran her first race in a long time. Long defined by pregnancy, birth of a beautiful son and of course a pandemic. Shauna took on the Apple Blossom 10K trail race. She reported a challenging course with beautiful views for this low-key race. Her reward was 1st place overall female. A nice return to racing indeed. Great to see you back in the fold Shauna and congrats!
Happy running!
Coach Big Guy will be at Yorktown tomorrow morning
doing the workout with some TMBC Covid Bubble pals!
