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Distance Medley Ladders

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 VERY nice! With temps in the upper 40s, low humidity at 56%, a little bit of wind, and no chance of rain. Even with these great conditions you should still bring water for hydration after longer intervals before you start the rest intervals.

April 25, 2023 – TMBC: – Distance Ladders - 1200m in 10k, 400m jog, 400m in 5k, 200m jog, 800m at 5k pace, 200m EASY jog, then 1600m in 10k, followed by 3 minutes standing rest w/hydration, then repeat sequence (although Coyotes/Gazelles can skip the final 1600m unless you are feeling Frisky)

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: 5:45 to 6:30 Pace

Wolf Pack: 6:15 to 7:15 Pace

Gazelles: 7:00 to 8:00 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 not to go out too fast as this can be a LONG workout (full workout is 8000 meters – nearly a 10k). This is really the Distance Medley, as the last leg of the DMedley is 1600m, not 200m as in February when we ran a partial of this workout, so you may be wishing you were only running one leg of this "race" when it gets done! ;-)

Here is the Coach Rich Club News this week:

All good things must come to an end, and Coach Rich is headed to the Beach where he and Vicki are building their Dream House, so the time has come to pass the baton on the "Coach Rich" reports to a new correspondent. One of you youngsters needs to step up and volunteer, and then I will twist arms to not only get you a DCRRC.org email address, but for our TMBCers to send in their results!!!

In the meantime, the Club Happy Hour has been pushed off to Thursday May 23, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.

Happy Running!

Coach Big Guy will be at Yorktown tomorrow!

2 x 20:00 Tempo + 2-4 x 400m in 5k, 200m jogs

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!