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

Fellow Endorphin Junkies -

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday – but hopefully for only another week or two. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy Street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.

The weather tomorrow morning will be quite warm, with temps in the low 70s, high humidity qt 95%, and a small chance of rain. Under these conditions you should bring plenty of fluids! Water breaks are important ALL year round, especially when it is hot and humid like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

August 1, 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

This week's 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 –

In the Bluemont 5k, we had some great results – Anna Staats broke 20, First overall woman, 1st in her AG, and 7th overall! Elise was hot on her heels breaking 20, 2nd overall woman, 1st AG, and 8th overall – way to go Elise! The Admiral – Paul Ryan sailed to a sub 25 time, again 1st in his AG. Yuko Takakusaki also beat 25, finish second in her AG. Anne Coia had a great race, running sub 9 per mile and 4th in her AG. Dara Schulman averaged 9:16 per mile while finishing 2nd in her AG. Lisa Towell ran a great race, and just missed breaking 30. Coach Eunja was right behind Lisa, finishing 4th in her AG. Miguel Cuya, recovering from another tough race, still managed to finish 4th in his AG.

The Admiral - Paul Ryan – could not get enough 5ks, so he ran the Parkrun Anacostia 5k this weekend, running a quick 24:34, finishing first in his AG and 7th overall – way to go Paul!

These are probably only a few of their TMBC results – please let me know when you are going to race so I can let everybody support you!

DCRRC next race is a collaboration with the Potomac Valley Track Club (PVTC) sponsoring a Family Night at the Track, Meet of Miles and 3k on Aug 11 at Yorktown HS. See the Upcoming Events part of the club webpage for a link to the details. Volunteering will count towards your Out-of-Series Bunion Derby series shirt requirement. TMBC's own Paul Ryan is the Race Director.

DC Road Runners - DCRRC and PVTC Meet of Miles and Family Night at the Track

Happy Running!

Coach Big Guy will be at W&L Thursday morning trying to keep up with you all!

2 x 15:00 Tempo + 2x 400m in 5k

Fellow Endorphin Junkies –

Some of you will be doing the Club race tonight, and since Coach Ed did not set up a workout, I thought we could just do some Tempo tomorrow morning, which even those who race might want to do to shake out their legs after the race. For those who do not race, we will then finish with a couple of 400s in 5k pace for sharpening.

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday. The Yorktown track seems to be nearing completion, so we are hopeful we can return to Yorktown in two or three weeks. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. Most mornings the Stafford gate is open by 5:40, but you never know – remember that you can hop the fence on the Quincy street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.

Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will continue to be decent but still quite warm - with temps in the mid 70s, much higher Humidity at 90% humidity and a little bit of wind – so the "Misery Index" Number will be 145 (74 degrees plus Dew Point 71), so just be cautious and monitor your heart rate! When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the low-80 percent range, and if it gets higher, slow down!

July 25, 2024 – 2 x 15:00 minute Tempo Runs, with 3:00 walk back to start plus water and standing rest combo, finishing with 2 x 400m in 5k for those not racing tonight

Water breaks are important ALL year round, especially when it hot 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 Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace, faster on 400s

Wolf Pack: 7:00 to 7:30 Pace, faster on 400s

Gazelles: 7:30 to 8:30 Pace, faster on 400s

Coyotes/MTP Trainees: 8:30 to 10:45 Pace, faster on 400s

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 15:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace – IF, and only if, you are feeling it. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs. If you are not racing tonight, let's finish with 2 x 400m in 5k pace, with a 200m jog in between.

Here is the Coach Big Guy Club News this week:

I got only one email this week, and I KNOW some of you are racing – please let me know your results by email!

The Admiral again won his age group in the Anacostia Park Run in 24:34 (an All-American Qualifying time!), and finished 7th Overall.

The next Club race is tonight - the July 24th Bluemont 5k at 7 PM. Details for all races are on the Club website https://www.dcroadrunners.org/.

DCRRC is collaborating with the Potomac Valley Track Club (PVTC) to sponsor a Family Night at the Track, Meet of Miles and 3k on Aug 11 at Yorktown HS. See the Upcoming Events part of the club webpage for a link to the details. Volunteering will count towards your Out-of-Series Bunion Derby series shirt requirement. TMBC's own Paul Ryan is the Race Director. 

DC Road Runners - DCRRC and PVTC Meet of Miles and Family Night at the Track

Coach Big Guy will be at W&L in the morning, hopefully doing the workout for the first time in weeks!