4 to 6 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be lovely for July with temps in the upper 60s and higher humidity at 92%, with little wind, but still bring water to hydrate! We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

Just a quick reminder – if you are running the Bastille Day 4-Miler – SLEEP IN! Or if you must work out in the morning, stop by for some easy track miles. I also want to thank everyone for the wonderful Birthday Greeting Coach Rich sent of you all from last Thursday's TMBC – it warmed my Heart!

July 14th, 2022 – 4 to 6 x 800m in 5k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout guaranteed to build both strength and stamina for your summer races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In Club news from Coach Rich ...

Greetings Thursday Morning Track Fans. Only one person raced last week but she ran 3 races! Three cheers for Liz Ozeki! Here are her accomplishments ...

On Thursday night Liz ran the MCRRC Midsummer Night's Mile in a time of 5:29.9. A fabulous time! Twin sis Thia, turned in a time of 5:28.8. I didn't ask about this :)

On Saturday, Liz ran the Kensington Parkrun 5K in a time of 19:57 which was good for 1st OAF. Thia ran this one in a pedestrian 25:09 while pushing her son in a stroller.

Then on Sunday, Liz finished off the triple racing weekend with another W at the MCRRC Country Road 5K in a time of 19:41. No sisterly competition in this one.

Great work Liz!

Tomorrow night is the Bastille Day 4M at Fletcher's Boathouse starting at 7PM. You get a pass on the morning workout if you are running the race. Next Wednesday night July 20 is the Bluemont 5K. You can register and/or volunteer for both on the club website: http://www.dcroadrunners.org

My plans changed a little bit as I am now leaving for Eugene and the Track & field World Championships on Sunday so I will see you tomorrow morning but not next week.

Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the AM!

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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.