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3 to 5 x 1600m, 400m jogs + 2 - 4 x 200m in 5k, 200m jogs

Fellow Endorphin Junkies -

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be quite warm, with temps in the upper-60s, higher humidity at 77%, with a bit of wind and a chance of a thunderstorm. With these challenging conditions, you should bring water for hydration after every interval before you start the 400m jog rest interval.

May 9, 2024 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, then finish w/2 – 4 x 200m in 5k pace, 200m jogs

Stallions: 5:45 to 6:30 Pace, 4 to 5 Intervals (3 to 4 x 200m)

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals (3 to 4 x 200m)

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals (2 to 3 x 200m)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals (2 x 200m)

My suggestions for number of intervals is just that – a suggestion – remember to leave enough in the tank for the 200s, so maybe drop one 1600 unless you are "feeling it." Next thing to remember – please start slower in that first interval – say 10-mile pace, then gradually increase pace until you are running at 10k pace. You could even run the entire first interval at 10m pace, just getting faster – remember "last set, best set." As you can see from above, we want you to get faster on the last intervals. Second, 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, 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 so your final interval is quicker than your first interval – remember to work towards negative splits and leave a little for the "finishing 200s."

... and the Coach Big Guy Report –

SO, nobody sent me results this week or volunteered to take the baton from Coach Rich, again – would anybody please help who actually races on a regular basis? I found nothing from last weekend, except another great 5k by the Admiral, Paul Ryan, who of course won his age group in approximately 24:30, but fell a bit short of his and Coach Rich's tough pre-race goal – still a great time from the ageless wonder! In addition, I missed out on Anne Coia's great 2:04:40 at the Eugene Half Marathon, which placed her in the Top 20 of her age group – way to go Anne!

The Club Happy Hour has been pushed off to Thursday May 23rd at the Four Courts, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.

Coach Big Guy will be at practice tomorrow, but will probably just be running easy due to a bad back – remember to do your Core Exercises!!!

10 to 12 x 400m in 5k, 200m Easy Jogs

Fellow Endorphin Junkies:

The weather tomorrow morning will be warmer, with temps in the high 50s and higher humidity at 90%. 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. Water breaks are important ALL year round, especially when it is warm and humid like tomorrow, so remember to hydrate before, during and after your runs – after every other interval, if possible! Workout as follows:

May 2, 2024 - 10 to 12 x 400m at 5K ("interval") Pace and Faster, w/200m easy jogs in between

Water breaks are important ALL year round, especially when it very hot and humid 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 11 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 10 to 11 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 10 Intervals

This week's workout is a tough speed workout –running a 5k for everyone, and more for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for the later intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In club news from Coach Big Guy ...

SO, nobody sent me results this week or volunteered to take the baton from Coach Rich – PLEASE do better! – but I looked up Coach Eunja and Marty's results from the Eugene Marathon last weekend – it may have been Eunja's 30th state – or very close to it, and she ran an especially consistent race with a very nice time of 4:10:15. Marty McCormick dazzled – surprise! – with an awesome 2:34:59 for 23rd place overall, and since I could not figure it out, probably a great place in his age group.

The Club Happy Hour has been pushed off to Thursday May 23rd at the Four Courts, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.

Coach Big Guy will be at practice tomorrow!