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4 to 6 x 1000m in 5k, slow 400 jogs

Fellow Endorphin Junkies -

The weather tomorrow will be excellent, with Temps at only 59 degrees but higher humidity at 98%, with little wind at 5 MPH, and no chance of rain, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

September 12, 2024 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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: 5:15 to 6:30 Pace, 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals

Gazelles: 7:15 to 8:15 Pace, 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

Coach Ed suggests a variation on the workout – 4x 1000m + 4x 800m – which I would agree with for those not racing on Sunday and with a later marathon – Marine Corps or after – particularly if you like a little variety – but only for Stallions and Wolf Pack – the rest of us should stick with the main workout, with less intervals if racing Sunday or if you are new to track work. This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 3 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

Bonnie Harvey ran the Parks Half Marathon, with a great time of 1:36:08, good enough for 3rd in her age group. Kristin Hume also ran the Parks Half Marathon, and her time was 1:34:27, was again good enough for 3rd in her group. Great Work Gals! I did not see nor receive any more results this week – and these are probably only a few of their TMBC results – so please let me know when you are going to race so I can let everybody support you - PLEASE send me your results!

Much more important than her great Half-Marathon time was Bonnie's walk down the Matrimonial aisle, when she recently married TMBC's own John Peruski – The Bride was Beautiful – of course! – the Groom Handsome – and both of them and several TMBCers Boogied Down at the Reception – congrats to Bonnie and John!

The DC Roadrunner's final Bunion Derby race, the rescheduled Bastille Day race, is set for this Sunday September 15th at 9 AM - Details and to register – or volunteer – your last chance to volunteer for Bunion Derby points – so go to the club website: dcroadrunners.org

Happy Running!

Coach Big Guy will be at Yorkton Thursday morning trying to keep up with you all after a Big Night tonight at Wolf Trap for Jason Isbell!

12 to 20x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies:

The weather tomorrow will be terrific, with Temps at only 58 degrees but higher humidity at 95%, with little wind at 7 MPH, and no chance of rain, but still remember to bring fluids because you need them whenever you run! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at the spiffy new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

September 5th, 2024: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

· Stallions: 6:00 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

Stallions and Wolfies should be in for 16 to 20, with Gazelles 14 to 18, and Coyotes & MTP runners in for 12 to 16 repeats.

The 400m workout should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed & endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.

Here is the Coach Big Guy Club News this week:

I got a few email results to report this week:

Aquathlon World Championships (2.5k Run/1k Swim/2.5k Run)

Victoria Anderson qualified as one of the US Competitor's through the US Triathlon Federation, and finished 17th in her Age Group in Townsville, Australia for the Aquathlon World Championships – great work on the World stage Vicki! Best of all, Vicki was one of only nine competitors who ran a negative split on the second run – a 12:18 after a 12:50 in the first run – a more than 30 second Negative Split - She's been listening at TMBC practice where we preach negative splits!

Charlottesville Sprint Duathlon 2024 (Run 5k/Bike12.6/Run 5k)

1:33:39 – Ken Straszzeri, 1st Overall

Ken says that there were only three people in the Duathlon – everyone else was doing the Triathlon, but his times on VERY hill courses (I know – I ran them in College – whew!) were terrific – 21:22 first 5k, then 46:55 on the 12.6 bile, and finished with a 22:34 5k – great work Ken!

Paul Ryan ran the 3000m and Mile at the Annual Potomac Valley Games this weekend: He was 1st in his AG with a strong 14:45 for the 3000 meters. Just an hour and a half later the Admiral doubled in the Mile with a nice 7:22 good for 2nd place in his Age Group. Way to go Paul!

The DC Roadrunner's Book Club meets this Sunday the 8th – check with Coach Eunja or get details on the Club website. The final Bunion Derby race, the rescheduled Bastille Day race, is set for Sunday September 15th at 9 AM - Details and to register go to the club website: dcroadrunners.org

Both Coach Big Guy is coming off the DL for some slow 400s tomorrow and will see you all at the Yorktown Track in the Glorious Morning!