Distance Medley Ladders, sort of

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be cooler, with temps in the upper 50s, higher humidity at 96%, a slight breeze, and a slight chance of rain. Even with these decent conditions you should still bring water for hydration after longer intervals before you start the rest intervals.

We have been told again this year that the Yorktown track will be closed for resurfacing from mid-June to Mid-August. We've been told that in the past and it did not happen. Still, the contingency plan is to move TMBC to the W&L track, as we often do in the winter with ice/snow/etc., if Yorktown closes – we will supply more details as they develop.

May 16, 2024 – TMBC: – 1200m in 10k, 400m jog, 400m in 5k, 200m jog, 800m at 5k pace, 30 seconds standing rest, 200m at 95%, followed by 4 minutes rest w/hydration, then repeat sequence – plus a third time for Stallions

Water breaks are important ALL year round, even when it cooler 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 Mid to high 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 7:15 Pace

Gazelles: 7:00 to 8:15 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a speed/stamina workout, aimed at building strength and endurance for your Summer races. Ease into these, and be careful on the track, especially the 200s, as it may be slick from all the rain – we will probably have to stride through puddles! The 200s should be in 3k to 1k speed and be careful as you finish not to come to a quick stop – slow down over 20 to 30 yards and avoid pulling a muscle, then hydrate! This is not really the Distance Medley, as the last leg of that is 1600m, not 200m, but you will be thanking Coach Ed you are only running 200 meters when it finishes! ;-)

Here is the Coach Big Guy Club News this week:

Greetings Thursday morning faithful!

Still nobody sending the Big Guy their results, but Admiral Paul noticed on Strava some great times by TMBCers at the huge and fast Broad Street 10 Miler in Philadelphia two weeks ago:

Broad Street 10 Mile

Our own Rodrigo Vellon ran a 55:48, which was good for 28th in his age group and 125th overall in a huge, competitive race – way to go Rodrigo! Christie was not too far back at 61:34, 8th in her age group and 402nd overall – a fabulous result! Finally, our Carrie Dunn ran a 65:18, good for 2nd in her age group – another great race!

The Admiral - Paul Ryan - is also the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and right now only has one. If you're not planning to run the race, please consider volunteering. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy will be at Yorktown tomorrow!

 

Upcoming Events

DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2024, @8:00am
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2024, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 24th, 2024, @7:00pm
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 13th, 2024, @6:45pm
DCRRC Steve Thompson 8K
Sun, Aug 18th, 2024, @7:00am
DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic
Sat, Aug 24th, 2024, @4:00pm
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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.