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3 to 5x 2000m, 400m jogs

Fellow Endorphin Junkies:

As much as I wanted to be back at the Yorktown track this week, some of the resurfacing and line painting continues, so we must again move TMBC to the W&L track this Thursday – I checked today, but the Yorktown track is at least a week from completion – although they are finally painting lines and finishing it! 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 5:40, 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.

The weather Thursday morning will be terrific for August, with temps in the mid-50s (Oh, Boy!!!!), high humidity at 89%, and just a little wind. Under these conditions you should still bring plenty of fluids! Water breaks are important ALL year round, even when it is nice like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

August 22, 2024 – TMBC: – 3 to 5 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, final in 5k pace if You Feel 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 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace, 4 - 5 Intervals

Wolf Pack: 6:45 to 7:15 Pace, 4 Intervals

Gazelles: 7:15 to 7:45 Pace, 3 - 4 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Fall marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – it's probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. If you are feeling frisky after 3 or 4, try to run the last one closer to 5k pace

Here is the Coach Big Guy Club News this week:

At the Club's Steve Thompson 8k race we had a number of great performances:

Ken Strazzi 33:10, 6th OA, 3rd M 45-49

David Meeks 33:37 7th OA, 1st M 60-64

Yuko Takakusaki 41:20 1st F 55-59

Paul Ryan 42:14 2nd M 70-74

Pricilla Sandolli 43:30 1st F 50-54

Eunja Rao 46:23 3rd F 55-59

Anne Coia 48:27 4th F 50-54

Dara Schulman 49:36 1st F 45-49

Lisa Towell 52:49 5th F 55-59

The next club race is the Club Picnic Cross Country 3 Miler on Saturday August 24th. The Picnic is at Nottoway Park at 5:15 PM, and there will be fabulous Mexican Food – please make sure you check out the details for this great event on the DCRRC Homepage at dcroadrunners.org.

Happy running!

Coach Big Guy will be in New Orleans teaching AI Law, so Coach Anna will ably take over at W&L tomorrow!

6 to 10x 800m in 5k, slow 400m jogs

Fellow Endorphin Junkies:

As much as I wanted to be back at the Yorktown track this week, some of the resurfacing and line painting continues, so we must again move TMBC to the W&L track this Thursday – I checked today, but the Yorktown track is at least a week or two from completion. 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 5:40, 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.

The weather Thursday morning will be quite cool for August, with temps in the low 60s, high humidity at 89%, and just a little wind. Under these conditions you should still 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 15, 2024 - 6 to 10 x 800m at 5K ("interval") Pace, w/400m easy jogs in between

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: 5:45 to 6:30 Pace, 8 to 10 Intervals

Wolf Pack: 6:30 to 6:45 Pace, 7 to 9 Intervals

Gazelles: 6:55 to 7:15 Pace, 6 to 8 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 6 to 8 Intervals

This week's workout is a tough speed workout - essentially running a 5k, or a 5k plus up to 3000 more for the Stallions, so it will be a challenge, and luckily, we have good weather. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In other club news from Coach Big Guy ...

At the Meet of Miles, run by The Admiral, Paul Ryan, we had one finisher in the Masters mile Ken Strazzi, who ran a speedy 5:59 – way to go Ken!

At the Club's Paul Thurston 4.5 mile race we had a number of great performances:

Ken Strazzi 30:14, 1st M 45-49

Elise Mulliniex 30:34 1st F 30-34

David Meeks 32:26 1st M 60-64

Yuko Takakusaki 37:38 1st F 55-59

Pricilla Sandolli 40:01 1st F 50-54

Eunja Rao 42:40 3rd F 50-54

Dara Schulman 44:30 1st F 45-49

Miguel Cuya 58:06 3rd M 45-49

DC Road Runners Club's next race is on August 18th – this Sunday - the Steve Thompson 8k – details are on the Club Website https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy is back from ATX and will be at practice tomorrow!