Fellow Endorphin Junkies
Good News/Bad News about tomorrow morning is that it will be cooler than this morning's temps at about 66 degrees tomorrow, but we will likely have rain with high humidity (100%), so dicey weather at best. Given the humidity, make sure you bring a big bottle of water and hydrate often during this workout with long intervals, as you may not realize it with the rain, but you WILL be sweating.
June 23, 2022 – Distance Ladders – 1200m/400m/800m/1600m, all with 400m easy jogs – 400/800 in 5k Pace, 1220/1600 all in 10k Pace
This is an interesting variation on the workout from three weeks 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 400 & 800in the middle of the workout. At these medium to long 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. I hope you all enjoyed the last few days of beautiful weather as it was a glorious end to Spring. Summer racing has now begun but first a few last Spring races.
A tough day for both Eunja Rau, 4:18:46 and Anna Staats, 3:24:53 at Grandma's Marathon in Duluth, Minnesota this past weekend. Eunja did complete a marathon in her 22nd state but she wanted to stop at mile 15 when she passed her hotel. She said it was a good thing she didn't have her room key. Sadly, after some great training, Anna had knee and IT band issues during the race. Still, anytime you finish a marathon it is a great accomplishment. Congratulations ladies!
Up in New Jersey this weekend, Marty McCormick ran a solid 16:41 at the SGT Nutter 5k. This was good FTW though Marty noted two long stretches of headwinds that really slowed him down. Strong work Marty and congrats!
Over in Spain, Rodrigo Vellon ran the Villa de Piedrabruena 10K plus a few extra tenths in a time of 39:38. This was a very hilly course and took place at 10:00PM ["aka "Dinner Time" in Spain" saya Coach BG]. Rodrigo was happy with a very hard training run with lots of good friends. Well done, Rodrigo!
And some nice results from our first summer race last night, the Hugh Jascourt 4M. Congrats to all...
26:14 - Liz Ozeki, 1st OAF
30:34 - Paul Ryan, 2nd 70-74
30:37 - Yuko Takakusaki, 1st 50-54
31:34 - Mike Cannon, 2nd 60-64
I look forward to seeing you all tomorrow morning on the track.
Happy running!
Coach Big Guy and Coach Rich will be at the workout at YHS tomorrow!
