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4 x 1600m in 10k, 400m 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 Fabulous, Warmer with temps in the mid-50s, lower humidity at 74%, little wind, and near zero chance of rain – almost perfect running weather – in February! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

February 16, 2023 – TMBC: 4 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 (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 no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Hi Everyone! No races to report on this week. Here are the upcoming events:

The next club race is the George Washington's Birthday Marathon on Sunday February 19 starting at 10:00AM. There is also a 3 person relay. We REALLY need lots of volunteers. To sign up to run or volunteer go to https://gwbm.dcroadrunners.org/.

The next Snowball Series race is the Club Challenge 10M on Feb 26 at Howard County Community College. THE DEADLINE TO SIGN UP IS TOMORROW, THURSDAY FEB 16. This is a great team event where we race against all the other DC and Maryland RRCA clubs. You must be a DCRRC member to participate. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Lastly, the clubs annual banquet is on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running!

Coach Big Guy will see you at the Yorktown Track tomorrow!

6 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be terrific for February, a little warmer with temps in the low 40s and lower humidity at 78%, with little wind, and we'll get the practice in before tomorrow's late morning rain! Dress accordingly, and still bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

February 9th, 2023 - 6 x 800m in 5k with 400m jog recovery in between, and the first one or two intervals in 10k/8k Pace

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

This is another speed workout guaranteed to build both strength and stamina for your summer 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. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k/8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In the Coach Rich news ...

37:29 - Melinda Metz, 1st OAF Master
44:30 - Yuko Takakusaki, 3rd 55-59
52:16 - Jill Brasky, 2ND 45-49

The next club race is the George Washington's Birthday Marathon on Sunday February 19 starting at 10:00AM. There is also a 3 person relay. We need lots of volunteers. To sign up to run or volunteer go to https://gwbm.dcroadrunners.org/.

The next Snowball Series race is the Club Challenge 10M on Feb 26 at Howard County Community College. This is a great team event where we race against all the other DC and Maryland RRCA clubs. You must be a DCRRC member to participate. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Lastly, the clubs annual banquet is on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running! Rich

Coach Big Guy will be at Yorktown in the AM, but Coach Rich is still on the DL for a bit.