Fellow Endorphin Junkies
Spring will sort of return in the morning, with temps in the mid-50s, higher humidity, and lots of March wind at 14 MPH, but we should beat out the rain that is predicted for late morning. Dress accordingly, but still bring fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!
March 31, 2022 – 12 to 16 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals
Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 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 12 repeats. For those of you running Cherry Blossom on Sunday, please do no more than 12 intervals, or less, but the last few you might pick up the pace to 8k or even 5k to sharpen for the race. For those not running CB, or training through, so slow down your jogs 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 –
Greetings again to Winter and of course all of you Thursday Morning Faithful! Hopefully Spring will return swiftly. Afew races to report on this week ...
Down in Charlottesville, Nate Rathjen ran the Charlottesville 10M in 1:08:38. Not his fastest time on the course but he seemed happy with it. If you don't know, this is a very hilly and challenging course. Nice job Nate!
At the RnR HM Adam Mann turned in a 4 minute PR with a time of 1:25:03. Fantastic Running Adam and way to crush that PR. Also, in this race was Keith Campbell who admits not even close to his best effort but was happy to run every step in a time of 2:21:04. Nice work Keith.
At the B&A Marathon Hai Nguyen ran a solid 3:50:51 which to me seemed great for his training. Also at B&A was Li Fang who paced a friend to a time of 3:57:39.
Liz Ozeki ran the Spin in the Woods 4M in 29:24 which was good for 2nd in her AG. Way to go Liz on a tough course too!
Reminder to all that I do my best effort at finding your race results each week. Sorry if I miss you but to insure I do find you send me a note for upcoming races or tell me immediately after.
Much good luck to all of our Cherry Blossom 10-mile participants – I will be pulling for you! See you all at the track and Happy running!
Coach Big Guy and Coach Rich will see you at 6 AM after warmup tomorrow!
