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Sets of 4 x 400m runs in 3k Pace, 200m jogs

Fellow Endorphin Junkies -

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday – I checked today, but the Yorktown track is still in process and 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 warm, with temps in the low 70s, high humidity at 85%, and about a 50% 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 8, 2024 – 2 to 3 sets of 4 x 400m intervals at 3K Pace, w/200m SLOW easy jogs in between each 400 out in Lane 6 to allow recovery. After each set, jog to the start, get some water, while waiting 3 minutes, then start the next set.

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, 3 sets of intervals

Wolf Pack: 6:30 to 7:30 Pace, 2 to 3 sets of intervals

Gazelles: 7:15 to 8:15 Pace, 2 to 3 sets of intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 2 sets of intervals

This week's workout is a real speed burner workout. This should definitely help you build speed and strength for your late summer and fall races. More than ever please focus on your form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a speed burner workout, so take it easy on the recovery jog 200m legs.

In Coach Big Guy Club News –

I got nothing for races – please remember to send me your results!

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. For once we got enough volunteers early, so just sign up to race and get a great measure of where you are speed/stamina wise. 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 in ATX Thursday morning, so Coach Anna will show you how it should be done! ;-)

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!