Fellow Endorphin Junkies:
As much as I wanted to be back at the Yorktown track this week, some of the resurfacing and line painting continues, so we must again move TMBC to the W&L track this Thursday – I checked today, but the Yorktown track is at least a week or two from completion. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:40, but you never know – remember that you can hop the fence on the Quincy Street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.
The weather Thursday morning will be quite cool for August, with temps in the low 60s, high humidity at 89%, and just a little wind. Under these conditions you should still bring plenty of fluids! Water breaks are important ALL year round, especially when it is hot and humid like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!
August 15, 2024 - 6 to 10 x 800m at 5K ("interval") Pace, w/400m easy jogs in between
NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:45 to 6:30 Pace, 8 to 10 Intervals
Wolf Pack: 6:30 to 6:45 Pace, 7 to 9 Intervals
Gazelles: 6:55 to 7:15 Pace, 6 to 8 Intervals
Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 6 to 8 Intervals
This week's workout is a tough speed workout - essentially running a 5k, or a 5k plus up to 3000 more for the Stallions, so it will be a challenge, and luckily, we have good weather. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!
In other club news from Coach Big Guy ...
At the Meet of Miles, run by The Admiral, Paul Ryan, we had one finisher in the Masters mile Ken Strazzi, who ran a speedy 5:59 – way to go Ken!
At the Club's Paul Thurston 4.5 mile race we had a number of great performances:
Ken Strazzi 30:14, 1st M 45-49
Elise Mulliniex 30:34 1st F 30-34
David Meeks 32:26 1st M 60-64
Yuko Takakusaki 37:38 1st F 55-59
Pricilla Sandolli 40:01 1st F 50-54
Eunja Rao 42:40 3rd F 50-54
Dara Schulman 44:30 1st F 45-49
Miguel Cuya 58:06 3rd M 45-49
DC Road Runners Club's next race is on August 18th – this Sunday - the Steve Thompson 8k – details are on the Club WebsiteÂÂ https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy is back from ATX and will be at practice tomorrow!
