Fellow Endorphin Junkies -
The weather tomorrow morning would normally be quite good for June, but we do have an Air Quality Alert arising from the Canadian wildfires. The air quality is so bad today that Coach Ed cancelled tonight's track practice. I noticed that I was having a little trouble breathing this morning on an easy recovery run, so Coach Rich and I decided to change the workout to something easier for everyone, even though things are supposed to get better overnight. If you have any normal breathing issues – such as asthma – you need to consider carefully whether to run at all, and while we will be trying to monitor everyone tomorrow, I am asking everyone to do as I always say – "Listen to your Body!" – if the air quality is affecting you, slow down or stop immediately!
With that in mind, temps tomorrow will be in the upper 50s as we warm up starting at 5:40 for practice starting at 6 AM with announcements at Greenbriar Field around the corner from Yorktown High School. Humidity should be a relatively pleasant 60%, and little wind at 7 MPH, so a very spring-like day despite the air quality alert. Despite the nice weather, you should still bring plenty of fluids and be aware of the air quality.
June 8, 2023 – 2 x 15:00 minute Tempo Runs, with 3:00 walk back to start plus water and standing rest combo.
Water breaks are important ALL year round, especially when it hot like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval
NOTE: I expect to see your heart rates in the Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:15 to 7:00 Pace
Wolf Pack: 7:00 to 7:30 Pace
Gazelles: 7:30 to 8:30 Pace
Coyotes/MTP Trainees: 8:30 to 10:45 Pace
This week's workout is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 15:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace – IF, and only if, you are feeling it. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.
Here is the Coach Rich Club News this week:
Greetings Thursday Morning Faithful. Great to see several of you at the WDF and RAW 5K races. Thanks to Paul Ryan for race directing and to Chris Walsh and Coach Big Guy for joining me on the volunteer crew. Here is how everyone did ...
WDF 5K
18:06 - Anna Staats, 1st OA
21:10 - Bonnie Harvey, 3rd 30-39
26:31 - Eunja Rau
RATW 5K
18:10 - Jack Phillips, 2nd OA
20:07 - David Meeks, 1st 60-69
21:20 - Will Hernandez
26:44 - Miguel Cuya
Additionally, Victoria Anderson was 1st or OA Female Master at the Rock Hall Sprint Triathlon. Her overall time was 1:23:01. Congrats Victoria!
The next Bunion Derby race is the Hugh Jascourt 4M on Tuesday, June 20 starting at 7:00PM at Fletcher's Boat House. To register to run or volunteer go to https://www.dcroadrunners.org/
Happy running!
Rich
Coach Big Guy will be at Yorktown in the morning!
