Fellow Endorphin Junkies -
We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be pretty incredible, cool with Temps in the Upper-40s, very low humidity at 46% (!!!), a bit of breeze at 8 mph, and no chance of rain – about as perfect a day to run as you could ask for in May in DC, but remember to hydrate despite the mild temps!
May 18, 2023 – 8 to 10 x 600m in 10k with 200m slow jog recovery in between each interval
• Stallions: 5:30 to 6:45 Pace, 10 intervals
• Wolf Pack: 6:30 to 7:15 Pace, 9 to 10 intervals
• Gazelles: 7:00 to 8:00 Pace, 8 to 9 intervals
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 8 intervals
This is another speed/endurance workout guaranteed to build both strength and stamina for your spring/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, we expect this series to be a progression – start slower, so take the first two easier – say 8k pace, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.
In club news from Coach Rich:
Greetings Thursday Morning Track Fans. Hope everyone is doing well and enjoying this great Spring running weather. No races to report on that I could find from last weekend.
The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.
Happy running!
Coach Big Guy will see you at the Yorktown Track in the Morning!
