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3 x 1600m in 10k with 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be very winterlike, with temps in the mid-20s and lower humidity at 66%, a little windy and damp. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

December 23, 2021 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between

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

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 actually quicker than your first interval.

... and the Coach Rich Report –

Happy Holidays to all of you Thursday Morning Breakfast Crew past, present and future. We will actually have "Thursday Morning" Breakfast after tomorrow's workout compliments of my beautiful wife Vicki. Holiday themed goodies of course. So, if you are in town, come on out and get a workout and enjoy some breakfast treats.

The next cub race is the Predictions & Resolutions 5K on New Year's Day starting at noon. I am the race director and would love to see you there running. It is a family friendly event so bring your kids, relatives, out of town guests, neighbors or anyone else that would like to kickoff the new year with some exercise and have some fun. Bagels will be waiting for all at the finish. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

The Al Lewis 10M (and 5M) is the next Snowball Series race on January 8. For all the details and to register to volunteer or race go to the club website at https://www.dcroadrunners.org/

Merry Christmas to all of you who are celebrating. As always, Happy Running!

Rich

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

No TMBC this Week - Holiday Relays Wedensday Night Instead!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM on Wednesday, December 15th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. We will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour will follow at First Down Sports Bar 4213 N Fairfax Drive, a short walk from the track. All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus you get to see a REAL coach in Coach Ed! ;-)

The weather tomorrow (Wednesday) night will be lovely, with Temps at 50 degrees and low humidity at 71%, with little wind at 5 MPH, but still remember to bring fluids because you need them as much in the winter as in the summer!

Here is the Coach Rich Club News this week:

Hi Everyone. Just when I thought Fall Marathon season was over, our two Marathon Maniacs took on a couple more states. Congrats to Eunja Rau for adding Texas at the BMW Dallas Marathon 4:18:46. This was Eunja's 20th state and her 21st marathon.

Tatyana Steis added state number 17, Mississippi. She ran another strong time of 3:16:18 at the Gulf Coast Marathon 3:16:18. This was good for 1st OA Masters Female! You must have felt like you were jogging after that sub 3 in London :) Big congrats.

Lots of crew members at the Bread Run. Congrats to all.
36:35 - Rodrigo Vellon, 3rd OA
38:35 - Christie Wetzel, 2nd OAF
42:46 - David Meeks, 1st 55-59
43:43 - Will Hernandez
47:31 - Melinda Metz, 1st 45-49
48:29 - Kate Scott, 2nd 35-39
48:54 - Yuko Takakusaki, 1st 50-54
50:01 - Paul Ryan, 1st 70-74
59:12 - Chris Walsh
1:03:20 - Lisa Towell, 2nd 55-59
1:04:06 - Elizabeth Humphrey

The Holiday Relays are tomorrow night at Washington - Liberty Track. Starting time is 7:00 PM. Be warmed up and ready before then.

The next Club race is the Predictions & Resolutions 5K on New Year's Day starting at noon. I am still in need of volunteers and of course would love to see you running. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

We will holding a workout next Thursday. Please come if you are in town. There will actually be homemade breakfast goodies compliments of my wife Vicki. We are the Thursday Morning Breakfast Club after all!

I look forward to seeing many of you at the relays. Happy running!

Coach Big Guy will actually be running tomorrow, as he and Coach Rich will be at the Holiday Relays!