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Ladder Sprint Sets

Fellow Endorphin Junkies -

The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday. 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.

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 be better than this afternoon (Yikes!) but still warm - with temps in the mid 70s, Lower Humidity 76% humidity and a little bit of wind – so the "Misery Index" Number will be 140 (74 degrees plus Dew Point 66), so just be cautious and monitor your heart rate! Unless your training calls for it, I would choose the two sets of intervals in these conditions for almost all, and three only if you are a Beast Stallion. When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the high-80 percent range, and if it gets higher, slow down!

July 11, 2024 – 200-400-600-600-400-200 set in 5k pace, with 200m jog recovery in between, except 400m in between 600m intervals and between sets (slower between sets) – two sets for most, three if you are feeling it

· Stallions: 5:15 to 6:30 Pace, 2 to 3 sets

· Wolf Pack: 6:30 to 7:15 Pace, 2 sets

· Gazelles: 7:15 to 8:00, 2 sets

· Coyotes/MTP Trainees: 8:00 to 9:30, 2 sets

This is a tough speed/endurance workout guaranteed to build both strength and stamina for your Summer races – Like the Bastille Day 4 miler on the 14th! Since these are quite quick, short intervals, your form becomes even more important! Get up on those toes, lift your knees higher, and do NOT cross over with your arms, rotating your trunk. Your arms are meant to lift your knees higher – check videos of Shalane Flanagan and Usain Bolt. 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 Big Guy ...

Still only hearing from a couple of you, so please send me your race results!

In those I saw on Strava, or got an email for, here are the results: At the Club's 4th of July Age-Handicapped 4 Miler - on a very warm morning -

Anna Staats – 4th Overall Female, 1st AG

Ken Strazzeri – 20th Overall, 1st AG

Yuko Takakusaki –5th Overall Female, 2nd AG

Elise Mullinax – 27 Overall, 1st AG

Paul Ryan – 29th Overall, 2nd AG (1st was TCMB Alumni Gary Morgans)

Bonnie Harvey, 34th Overall, 2nd AG

Melinda Metz, 56th Overall, 3rd AG (Alumnae from Thailand!!!)

Anne Coia, 64th Overall, 3rd AG

Dara Schulman, 77th Overall, 4th AG

Lisa Towell – 78th Overall, 4th AG

Miguel Cuya, 99th Overall, 4th AG

At thew Wall Firecracker 5 Miler in Wall, NJ, speedster Marty McCormick was the overall winner in 28:27, a 5:42 Pace for 5 Miles – and it was the fifth consecutive year in a row that Marty won has won this particular race!!! Way to go Marty!

The next Club race is the the July 14th Bastille Day 4 Miler. Details for all races are on the Club website https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy will be at W&L in the AM, although just running Tempo miles as he is still on the DL!

No TMBC - DCRRC Age-Handicapped 4-Miler Instead

Fellow Endorphin Junkies

There will be NO TMBC tomorrow morning. Instead, we invite all of you to run the always tremendously fun Age- Handicapped July 4th 4-Miler! Different age groups and genders will start on based upon tables that seek to level the playing field so older guys like the Big Guy get to start long before young bucks/buckettes such as Rodrigo and Anna. In a perfect world, all would finish at the same time, but it never works that way – amazing older runners such as Paul "The Ageless Wonder" Ryan run away from slowboats such as you Coach. Definitely a fun and interesting race!

You MUST sign up before 8 PM tonight on the Club website to run the race, https://www.dcroadrunners.org/ , as there are no race day signups due to NPS regulations.

The weather will be decent tomorrow morning, with temps in the mid 70s, lower 65% humidity and a little bit of wind – so the "Misery Index" Number will be just at 140 (76 degrees plus Dew Point 64). Still be cautious and monitor your heart rate during the race. The Big Guy intended to run but is still on the DL for another couple of weeks at least. When conditions are like this, bring plenty of fluids to hydrate!

July 4, 2024 – DCRRC Age-Handicapped 4-Miler!

Happy Racing!

Coach Big Guy may stop by even though he is still on the DL!