Fellow Endorphin Junkies
The weather tomorrow morning will be super, with temps in the upper 40s, a less humid at 80%, and only a bit of wind at 6 MPH, but poor air quality for some reason. Despite the relatively nice weather, you should bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Unfortunately, I will be in Austin for the next two weeks, but Coach Jill will be at Yorktown tomorrow and for next week's workout.
October 12, 2023 – 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
Water breaks are important ALL year round, especially when it is warm like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!
NOTE: I expect to see your heart rates in the mid 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:30 Pace
This week's workout is a good speed workout, but given the distance, also an endurance workout. As with several of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Rich Club News –
Greetings Thursday morning track fans. Great racing at the Army Ten Miler and the Chicago Marathon which also hosted the Marathon World Age-Group Championships. You will see Tatyana's time and placing. She proved that 10x800 in 2:55 with 2 min rest on a Thursday morning 4 weeks from race day makes for a predictable marathon time! An amazing result for both her and Yared!!! Huge congrats to all in both races and great performances.
Army Ten Miler:
59:47 - Anna Staats, 2nd AG
1:02:54 - Christie Wetzel, 3rd AG
1:03:21 - Jack Phillips
1:09:40 - Carrie Dunn, 2nd AG
1:45:49 - Jill Brasky
Chicago Marathon:
2:54:54 - Tatyana Steis, 5min PR & 5th 45-49
2:55:46 - Yared Addisu, PR
The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go toÂÂ https://www.alexandriaturkeytrot.com/ .
Happy running!
Rich
Coach Big Guy will be in ATX for music, but Coach Jill will be at Yorktown tomorrow morning!
