Fellow Endorphin Junkies -
TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will still be cool, with temps in the lower 60s, higher humidity at 83%, with a little wind but the rain should be gone. With these conditions, you should still bring water for hydration.
April 18, 2024 – TMBC: 2 x 20:00 at Tempo, with 3-minute standing rest in between the 2 intervals, followed by Sharpening 2 to 4 x 400m in 5k Pace, with 200m jogs between
Stallions: 6:00 to 6:45 Pace on the Tempo
Wolf Pack: 6:45 to 7:30 Pace on the Tempo
Gazelles: 7:30 to 8:30 Pace on the Tempo
Coyotes/MTP Trainees: 8:00 to 10:30 Pace on the Tempo
Tempo Pace is still a mystery to me – slower than 10k pace, but less than marathon pace – maybe somewhere between 10 mile and half marathon pace? Anyways, this is not the quick interval pace we usually do, but let's still focus on form, knees up, on our toes, and not crossing over! I will start and then call out the end of the 20 minutes Tempo, we will rest and drink some water for three minutes after jogging to the start line, then repeat 20 minutes, followed by a move right into the 400m sharpening runs – only the Stallions should do 4, the rest of us should focus on 2 or 3 and make those count – Last Intervals/Best Intervals!
... and the Coach Rich Report –
Greetings everyone. Marathon Monday happened this week at Boston and it is always so exciting. Three cheers for all our Thursday morning faithful that braved very warm conditions on the jaunt from Hopkinton to Boston. Congrats to all of you!
3:04:55 - Yared Addisu
3:07:39 - Kevin Finnerty
3:23:50 - Anna Staats
3:37:47 - Brian Young
3:47:55 - Kate Scott
3:53:47 - Hope Seck
The Bunion Derby will kick off with the Women's Distance Festival 5K and the Run After the Women 5Ks on Sunday June 9 at 8:00AM. To volunteer or register to race go to dcroadrunners.org.
Happy running!
Coach Big Guy will see you at the Yorktown Track tomorrow!
