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BACK AT YORKTOWN: 3 to 4 x 1600m in 10k with 400m jogs

Fellow Endorphin Junkies

We return to Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be a breath of Spring, but it will still be a bit chilly in the AM with temps around 40 degrees and humidity at 74% and a little windy. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. As Coach Rich notes below – I am the Team Captain for our next Club race – the RRCA Club Challenge 10 Miler, and I implore you to sign up for the race (the Club pays your $40 entrance fee!) and the free Club bus to the event – I hope to see you all there!

February 10, 2022 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 intervals

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Greetings Thursday Morning Track Fans. Congrats to all that braved the cold conditions at last weekend's Langley 8K. Nice times under the frigid conditions and look at those placings!

33:20 - Jack Phillips, 1st 20-24
34:04 - Brian Young, 3rd 40-44
34:48 - Liz Ozeki, 3rd 30-34
38:19 - Mikala Whitaker, 1st 25-29
38:34 - Yuko Takakusaki, 1st 50-54
40:15 - Melinda Metz, 1st 45-49
41:18 - Paul Ryan, 1st 70-74
48:03 - Eunja Rau, 2nd 50-54
48:09 - Jill Brasky, 2nd 45-49
49:51 - Lisa Towell

Next race is the Club Challenge 10M on Feb 27. The registration deadline is this Sunday Feb 13. There are no exceptions if you miss this deadline so please get yourself registered but only if you really plan to run as once you register the club is committed to paying your $40 entry fee. Go to for the details and to register.

See you tomorrow. Happy running!

Rich

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

MOVE to W&L - 12 x 400m in 10k, 100m jogs

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS ON THE YORKTOWN TRACK, WE ARE AGAIN MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be dicey, with a very real chance of rain showers in the forecast, possibly with fog and high humidity, with chances of rain increasing towards the end of the workout at 7 AM. Since we are moving to W&L, give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the chilly weather and rain, make sure you bring some fluids though – hydration is key year-round.

February 3, 2021 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

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 10 repeats. Recently Jill, Keith and I decided to actually run these the way they are supposed to be run, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized! Running this workout where you actually jog the 100m at a consistent pace will definitely lead to much better fitness – so slow down 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 –

Hello Thursday Morning Track Practice Krewe! Just one race to report on this week and it was our ageless wonder, Paul Ryan. He ran the 3000m at the PVTC Indoor Track Meet at Thomas Jefferson Middle School this past weekend. He wanted to run a bit faster but turned in a nice time of 13:11, and needless to say, he was 1st runner over 70. Well done, Paul!

The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning.

Happy running!

Coach Big Guy and Coach Rich will see you at the W&L TRACK – NOT YORKTOWN – at 6 AM after warmup tomorrow!