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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!

10 to 12 x 500m in 5k pace, 300m Jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, someet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be cool with temps in the lower 60s, higher humidity at 87%, with a little wind, so good spring weather. Despite the nice conditions, you should still bring water for hydration after at least every other interval after you finish the 300m jog rest interval.

April 11, 2024 – 10 to 12 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 12 Intervals

· Wolf Pack: 6:30 to 7:00 Pace, 11 – 12 Intervals

· Gazelles: 7:00 to 7:45 Pace, 10 to 11 Intervals

· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! Tomorrow, I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. 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 Rich ...

Hi Everyone. What a beautiful morning for the Cherry Blossom 10 Miler this past Sunday. I was out there cheering and was quickly reminded how hard it is to pick a needle out of a haystack. Of all of you listed below I saw exactly 3 of you and made sure you saw me. Congrats to all ...

1:18:30 - Nate Rathjen

1:02:40 - Andrew Golden

1:03:17 - Kevin Finnerty

1:05:04 - Elise Mulenniex, PR (I think)

1:07:15 - Carrie Dunn, 1st 45-49

1:07:52 - Tatyana Steis, 2nd 45-49

1:11:37 - Lauren Firey

1:18:30 - Kimberley Sweeney, PR

1:31:59 - Anne Coia

1:39:39 - Mark Bourgeois

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.

Good luck to our Boston bound runners for Monday's marathon: Hope Seck, Yared Addisu, Kevin Finnerty, and Kate Scott. If I missed anyone, please let me know.

Happy Running!

Coach Big Guy returns from Eclipse watching (totality!) and Movie stuff, will be at Yorktown in the AM!