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

Fellow Endorphin Junkies

Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather should be pretty nice for August in the morning, with temps in the upper-60s, but 97% humidity and poor air quality, and even a little bit of wind. Even though the conditions are pretty good, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! There is a wide range of intervals tomorrow – 12 to 20. Most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM.

One quick note – the Big Guy's car died, and he is looking for a cheap used car just to get back and forth to the track and store – Mrs. Big Guy has a real car - so if you have an old junker you would like to sell or know somebody who does, please drop me a note!

August 10, 2023 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Paul Ryan ran the MCRRC Going Green mile on the track in a time of 6:53. He was first 70+ runner and had a first in racing under the night lights! Well done Paul!

Congrats to all at the club's Steve Thompson 8k
35:21 - Elice Mullenniex, 2nd OAF
40:55 - Paul Ryan, 1st 70+
46:41 - Bonnie Harvey, 1st 30-34
47:50 - Anne Coia, 2nd 55-59
48:31 - Eunja Rau

Rodrigo Vellon and Christie Wetzel took on their annual Steelman Triathlon challenge in their usual strong form. Rodrigo had a total time of 2:19:37 and closed the 10K in 38:48. Christie was 2nd in her AG with a total time of 2:37:36. She closed with a 10K of 40:59. Great work guys!

Mike Cannon ran the Annapolis Striders Dog Days 8K in his shiny New DCRRC singlet. His time was 46:04. Way to go Mike!

The next club race is the Paul Thurston 4.5M around Burke Lake next Tuesday August 15 at 6:45PM. After that, the club picnic and 3M XC race is on Saturday August 19 starting at 4:00PM. The picnic is a family event. There are kids races and of course District Taco food for all. To sign up to run or volunteer for either event go to https://www.dcroadrunners.org/.

Happy running!

Coach Big Guy will see you at Yorktown Track at 6 AM after warmup tomorrow!

8 to 10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be about as good as it ever gets for August, cooler, with temps in the MID 60s, LOWer humidity at 81%, with some wind, so FABULOUS summer weather. Despite the nice conditions, you should still bring water for hydration after at least every other interval after you finish the 300m jog rest interval.

August 3, 2023 – 8 to 10 x 500m in 5k pace, with 300m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 9 – 10 Intervals
• Gazelles: 7:00 to 7:45 Pace, 9 – 10 Intervals
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 8 – 9 Intervals

This is another speed workout guaranteed to build both strength and stamina for your summer & fall races! Tomorrow, I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. 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 Rich ...

Greetings Thursday morning track fans. Some nice results from last week and weekend's racing.

Bluemont 5K - congrats to all of you guys!
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19:13 - Anna Staats, 1st OAF
19:15 - Jack Phillips, 1st 20-24
20:38 - Brian Young, 1st 45-49
21:06 - Elise Mullenniex, 2nd OAF
24:44 - Paul Ryan, 1st 70+
25:14 - Yuko Takakusaki, 2nd 55-59
27:19 - Bonnie Harvey, 1st 30-34
31:03 - Anne Coia
33:49 - Eunja Rau

The Tracksmith Twilight 5K on the track at Cardoza HS was this past Friday night. After an hour delay due to Thunder. Lightning and Rain we had a trio of racers turn in some nice results on a really steamy night! Well done gang!
17:09 - Rodrigo Vellon
20:02 - Christie Wetzel
20:11 - Chris Walsh

Mike Cannon ran the Explore the Shore 5K in Colonial Beach, VA. His fine time of 24:56 was good for 1st 65-69. Way to go Mike!

The next club race is the Steve Thompson 8K Sunday August 6 at 7:00AM. To sign up to run or volunteer go to www.dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown in the AM!