Fellow Endorphin Junkies
The weather tomorrow morning will be challenging, with temps in the upper 40s and high humidity at 96%, with some wind at 7 MPH, but a good chance of rain! Dress accordingly, and despite the cool conditions still be sure to 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.
March 28th, 2024 - 6 to 8 x 800m in 5k with 400m jog recovery in between, and optionally, add 4 x 200m in 1 Mile pace with 200m jogs
· Stallions: 5:15 to 6:15 Pace, 8 Intervals
· Wolf Pack: 6:00 to 6:45 Pace, 7 to 8 Intervals
· Gazelles: 6:30 to 7:30 Pace, 6 to 7 Intervals
· Coyotes/MTP Trainees: 7:15 to 9:30 Pace, 6 Intervals
This is a speed/endurance workout designed to begin to build both strength and stamina for your spring 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. Remember to stay 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 10k 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. If you have something in the tank after the 800s, and you are running Boston or another tough spring race, consider the optional 200s which will help build strength and speed.
In the Coach Rich news ...
Greetings Thursday morning faithful. Only one race to report on from last weekend. Let's hear it for Nate Rathjen or slugged his way through the Charlottesville 10M in the driving rain and wind. His time was 1:18:29.
Happy running!
Coach Big Guy will be at Yorktown in the AM!
