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5 x 1000m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be excellent for August, with temps at a lovely 62 degrees, but higher humidity at 95%, with some wind and no chance of rain during the workout. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

August 18, 2022 – 5 x 1000m at 10K ("Cruise Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery

Water breaks are important ALL year round, even when it is cool like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

NOTE: I expect to see your heart rates in the mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 9:45 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace. If you raced this week, feel free to do these at closer to 8k/10k pace..

In Coach Rich Club News –

Greetings track fans. I hope everyone has been enjoying the cooler temps this week. It has been wonderful.

It was amazingly cool and delightfully dry at last night's Paul Thurston 4.5M race around Burke Lake. This was the penultimate Bunion Derby event. Several of us got to enjoy the great weather. Congrats to all that ran.

25:46 - Rodrigo Vellon, 3rd OA
27:56 - Christie Wetzel, 1st OAF
35:21 - Yuko Takakusaki, 1st
36:18 - Rich Mendelowitz, 3rd 60-64
37:01 - Mike Cannon
43:54 - Eunja Rau, 3rd 50-54

The final Bunion Derby race and DCRRC Annual Picnic is this Saturday night at Lake Accotink. The race is a 3+M Cross Country Race. The picnic is the highlight of the night though. This is a family event so bring the kids out. Kids races start at 5:30, the XC race starts at 5:40 and the food is served at 6:15. This is always fun. You do not have to run to come to the picnic BUT, YOU DO HAVE TO REGISTER! It is all free for club members. You can sign up to run, volunteer or just the picnic on the club website at: https://www.dcroadrunners.org/

Paul Ryan is the PVTC race director for a Family Night at the track and "Meet of Miles" here at Yorktown on Sunday evening, Aug 21. You're cordially invited to run or volunteer. Here's a link to the PVTC info: https://pvtc.org/outdoor.php. You can contact Paul at: pvtcmile@gmail.com

I'll see you all on the track tomorrow morning and hopefully many of you at the picnic. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!

2 x 15:00 Tempo Runs, 2:30 walk back and rest between

Fellow Endorphin Junkies -

The weather tomorrow morning will be challenging, with temps in the low 70s, very high humidity at 94%, with a little wind at 7 MPH, and an appreciable chance of thunderstorms. If we have lightning, we will pause or cancel the workout, but will proceed if just rain and thunder. Despite the potential for rain, you should still bring plenty of fluids.

August 11, 2022 – 2 x 15:00 minute Tempo Runs (These at 10m to Half-Marathon pace), with 2:30 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, especially when it hot 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: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m/13.1 pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Hi everyone. Several of our Thursday morning faithful headed out to race this weekend.

Liz Ozeki was the 2nd OAF at the MCRRC Going Green 2M on the track in a time of 11:53.

Marty McCormick ran a solid 16:41 at the Sea Girt 5K up in NJ and on a hot morning. This was good for 1st Master.

Christie and Rodrigo returned to the Steelman Triathlon up in Pennsylvania again. This is an Olympic Distance Triathlon.

2:26:51 - Rodrigo Vellon with a final 10K run of 41:24
2:42:47 - Christie Wetzel with a final 10K run of 42:37, 2nd 35-39

Steve Thompson 8K

33:56 - David Meeks, 1st 55-59
39:20 - Yuko Takakusaki, 1st OAF – Great Job Yuko!
56:24 - Eunja Rau

Mike Cannon ran the Summer Fletcher's 5K in 25:54 which was good for 1st 60-69

Big congrats to all our racers!

The final 2 Bunion Derby Races are upon us. Tuesday August 16 is the Paul Thurston 4.5M at Burke Lake and the 3+M Cross Country Race is on Saturday August 20 at Lake Accotink. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/

Paul Ryan is the PVTC race director for a Family Night at the track and "Meet of Miles" here at Yorktown on Sunday evening, Aug 21. You're cordially invited to run or volunteer. Here's a link to the PVTC info: https://pvtc.org/outdoor.php. You can contact Paul at: pvtcmile@gmail.com

See you tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the morning!