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NO TMBC – 8 to 10 x 600m in 5k to 10k Pace, with 200m jogs

Fellow Endorphin Junkies

Tomorrow will be cooler, starting off in the mid-40s early in the AM with a chance of rain and a little windy at up to 15 MPH, but as the day progresses it gets sunnier, and chances of rain diminish so it will feel nicer. Dress appropriately, with a jacket in the morning that would be helpful. A few of us will be running this workout at 8 AM at Yorktown, while others will be at McLean HS and still others out at Falls Church HS, so feel free to join in although this will – of course out of necessity – NOT an organized workout. Even when it is nice, you still need to hydrate – so bring water to your run!

April 1, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Gazelles: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.

In club news from Coach Rich:

Greetings Thursday faithful. I hope all of you are out enjoying some of this great weather and the Cherry Blossoms. Sorry to those with allergies ...

At the races this week we had a trio of runners doing different events.

Christie Wetzel ran a Half Marathon Time Trial down at Hains Point and brought home a mighty 3-minute PR with a time of 1:21:34 - Super impressive! What might she have done in a real race with others to chase on a flat course? Hopefully we find out before too long. Well done, Christie, and big congrats.

Nate Rathjen's favorite race is the Charlottesville 10M. This year's version was on all grass and with lots of hills. The more usual road course is also known for its hills. Nate wanted to beat his fastest time on the road course from 2016 and he did that with a 1:13:57. That battered his 2016 time by 1 minute. Way to go Nate!

Ze Dagher returned to racing after some injuries. Ze ran the EX2 Lorton Prison Blues 10.45M. This is a tough trail race. Ze took the first 5M easier then picked it up to finish in a time of 1:21:20. He especially enjoyed the post-race burritos they served. Congrats on a great effort and for getting back to racing Ze.

Happy running!

Coach Big Guy will be running the workout at YHS in the AM, and Coach Rich is back from the DL running 25 or so a week but no track yet, still - Yay!

VIRTUAL - SLR March 26 - 12 Miles

Hi Runners!

This weekend’s run is the 12 mile Piney Branch Route. The cue sheet and gps file are here. Enjoy the warm weather and don’t forget to hydrate!

Happy Running!

Megan