Fellow Endorphin Junkies -
RETURN TO YORKTOWN!!! The Yorktown track resurfacing is finally completed, and boy is the track bouncy! You are going to love workouts on the new track! Please arrive at Yorktown Track – actually named Greenbriar Park and right around the corner from the High School - early so you can warm up prior to our 6 AM start of speed intervals – say by 5:40 AM. The weather will be better than today (Yikes!) after the overnight thundershowers but still warm - with temps in the high 70s, higher Humidity - 81% humidity - and a little bit of wind – so the "Misery Index" Number will be 148 (77 degrees plus Dew Point 71), so be cautious and monitor your heart rate! Unless your training calls for it, I would choose the two sets of intervals in these conditions for almost all, and three only if you are a "Beast" Stallion. When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the high-80 percent range, and if it gets higher, slow down!
August 29, 2024 – 200-400-600-600-400-200 set in 5k pace, with 200m jog recovery in between, except 400m in between 600m intervals and between sets (slower between sets) – two sets for most, three if you are feeling it
· Stallions: 5:15 to 6:30 Pace, 2 to 3 sets
· Wolf Pack: 6:30 to 7:15 Pace, 2 sets
· Gazelles: 7:15 to 8:00, 2 sets
· Coyotes/MTP Trainees: 8:00 to 9:30, 2 sets
This is a tough speed/endurance workout guaranteed to build both strength and stamina for your fall races. Since these are quite quick, short intervals, your form becomes even more important! Get up on those toes, lift your knees higher, and do NOT cross over with your arms, rotating your trunk. Your arms are meant to lift your knees higher – check videos of Shalane Flanagan and Usain Bolt and remember the Olympics. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In Club news from Coach Big Guy ...
The Club Picnic was last week, and a wonderful 3-mile cross country race was run – and the TMBC took home many honors:
Anna Staats – 18:24 - 2nd OA Runner, 1st Overall Female, 1st AG
Ken Strazzeri – 19:30 - 7th Overall, 1st AG
David Meeks –20:01 - 9th Overall, 1st AG
Elise Mullinax – 22:52 14th Overall, 1st AG
Paul Ryan – 25:38 – 21st Overall, 1st AG
Priscilla Sandolli – 25:41 - 22nd Overall 1st AG
The next Club race is the Bastille Day 4 Miler, now rescheduled for Sunday September 15th at 9 AM. Details for all races are on the Club website https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy will be at Yorktown in the AM, although just running Tempo miles as he is back on the DL!
