DC Road Runners - Enter your slogan here

3 to 5 x 1600m in 10k, 400m jogs + 2 x 400m in 5k

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 Warmer (LOL!) with temps near 50, higher humidity at 99%, and no chance of rain – near perfect running weather! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

October 6, 2022 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, then finish with 2 x 400m in 5k Pace with 200m jog in between

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

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 intervals

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

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 to 4 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Here is an excellent article on "Overstriding", and the link we missed last week (I hope it comes through this time!):

https://compedgept.com/blog/running-form-overstride/?utm_source=Six+Minute+Mile&utm_campaign=3b2f4e2c94-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-3b2f4e2c94-7669806.

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 –

Greetings Thursday morning track fans. Some great racing to report on this week.

My apologies to Yared Addisu for the one-week delay in noting his great 7 minute PR at the Berlin Marathon two weeks ago. Yared ran the race in 3:01:24. This is Yared's 3rd straight many minute marathon PR. Next up I am sure will be a sub 3! Fantastic running Yared. Congrats!

A few of our crew went out to the Dulles Runway 5K and 10K races on Saturday. The first half of each race was head on into the 16-20mph winds. Paul Ryan ran the 5K in 21:56 which was one of his fastest times in the last several years. He won the 70+ AG. He also would have won the 61-70 AG and finished 3rd in the 50-59 AG. In the 10K, Anna Staats ran 38:07 which was good for 2nd OAF. Great work Anna! Also in the 10K Adam Mann turned in a fine 38:40 coming off a bout with COVID. Nice work Adam!

Tatyana Steis ran the London Marathon in a time of 2:59:45 which was good for 7th in the 45-49 AG at a World Marathon Major. Tatyana's goal was sub 3 and she got it and a nice new PR. Incredible performance for this 47-year-old mother of 3!

Marty McCormick ran the St. George Marathon (Utah) in a time of 2:35:32. Marty was hoping to make an assault on 2:30 but was beset by some bathroom and side stitch issues starting at mile 16. Of course most of us would love to fade to a 2:35 marathon. Way to hang tough Marty. Still a great time especially when you are in the 40-44 AG.

The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.

I won't be at the track for the start of the workout tomorrow, but I hope to be there before it ends.

Happy running!

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

Distance Ladders - 1000/800/600/400/400/600/800/1000 w/400 jog rest

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 Fall-Like, with temps in the low 50s, some humidity at 82%, and some wind – great running weather! Even with these nice conditions you should still bring water for hydration after every interval before you start the intervals at our traditional start spot.

September 29, 2022 – TMBC: – Distance Ladders – 1000m/800m/600m/400m/400m/600m/800m/1000m - in Cruise Interval Pace (10k pace) down the ladder, and in Interval Pace (5k pace) going back up the Ladder, all intervals with 400m easy jogs in between

Water breaks are important ALL year round, even when it cool as tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish an interval at the traditional start spot.

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range to a little higher, and if your rates are 90% of Max or higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace, then 5:30 to 6:15

Wolf Pack: 6:30 to 7:00 Pace, then 6:15 to 6:45

Gazelles: 7:15 to 7:45 Pace, then 7:00 to 7:45

Coyotes/MTP Trainees: 7:45 to 10:30 Pace, then 7:30 to 10:00

This week's workout is a combo workout, which will certainly build strength but will help sharpen your speed – especially if you are doing shorter races in addition to a fall marathon. As always, don't go out too quick on the first interval, and try to make each interval a bit faster than the last. Since there are 8 longer intervals, you really need to plan and monitor your effort on this workout – not using all your gas as you go down the ladder, because you will need a lot to get back up the ladder. Coach Ed suggests if you want to shorten the workout you should drop the final 1000, and for those inside three weeks to marathon time, and definitely those inside two weeks, you should drop the final 1000 – you will get almost all of the benefit of the workout before that 1000m interval.

Here is the Coach Rich Club News this week:

Amazingly, Coach Rich had no news this week – but he will see us all tomorrow morning.

Instead, I will give you a teaser from a great article on a common running problem – the "Overstride." As I like to teach you all, you should run your TMBC intervals with a different form than your marathon form, just as you would not use a big driver to putt in a golf game. Unfortunately, that lesson is easier preached than practiced, and even with competitive collegiate runners, like those Coach Jill and I watched this Tuesday morning as we did our speed workout, good runners can fall victim to overstriding (as well as mediocre runners such as your own Coach Big Guy, who fights against overstriding on occasion). The complete "Overstride" correction article with very helpful pictures is at:

">

Here is a helpful excerpt from the Article: "If you've ever looked for guidance on running form, chances are, you've probably heard of a little something called overstriding. It's one of the most common and notorious running issues out there... yet very few runners fully understand what it is and what it means for their running gait. An overstride, in its most basic definition, occurs when your front leg extends too far in front of your body whenever you take a step."

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