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3 to 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 Nice, Warmer with temps in the Upper-40s, some humidity at 86%, a little wind, and looks like we will miss the rain! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. I caught a bud at SXSW, so Coach Mary K will kick things off as IO do not want to expose anyone.

March 23, 2023 – TMBC: 3 to 4 x 1600m in 10 m down to 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

First thing – start slow – 10 mile pace, then gradually increase pace each interval until you run at least the last one in 10k pace. 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 no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Coach Rich is in New Zealand, and I will never be able to do a report as well as him, but I DO know one race to report – Hope Hedge Seck Qualified for Boston at Shamrock, running a 3:28:21 marathon – CONGRATS!!!!!

We have urgent needs for volunteers at several upcoming Club and external races the club is supporting. Please "pay it forward" by coming out and supporting our running community!

Friday, April 1 to Sunday, April 3: Cherry Blossom 10-Mile and 5K races, go to the Club website to volunteer or email Nita Roncone.

Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, go to the Club website to volunteer.

Happy running!

Coach Mary Kusler will see you at the Yorktown Track tomorrow

Ladder 400, 800, 1200, 1600, 1200, 800, 400

Greetings Thursday morning faithful. Big Guy is still enjoying the SXSW festival down in Austin this week. He will return next week. Mary Kusler will kick things off tomorrow morning as Vicki and I are heading to New Zealand and Australia for the next month on vacation. It will be our 30th Anniversary about the midpoint in our trip. If you are following me on Instagram or Facebook you should see pics of our adventures daily.

Thankfully the wind will be gone by tomorrow morning so it should be pretty nice for you guys. As always the workout will start at 6:00AM sharp on the Yorktown High School track. Please be warmed up and ready before then.

The workout is a ladder up then back down follows:
400, 800, 1200, 1600, 1200, 800, 400
400 rest between all.
The Pace is 5K for 400 and 800 and 10K for 1200 and 1600.

Several of the crew ran in the "NOT" Ft. Hunt 10K at Belle Haven. This was the final Snowball Series race. The Bunion Derby will start in June. Congrats to all who ran.

36:20 - Rodrigo Vellon, 1st 30-34
48:13 - Melinda Metz, 1st OAF
49;02 - David Meeks
49:37 - Kate Scott, 2nd 35-39
53:48 - Eunja Rau, 2nd 50-54
59:29 - Jill Brasky, 2nd 45-49

We have urgent needs for volunteers at several upcoming Club and external races the club is supporting. Please "pay it forward" by coming out and supporting our running community!

Saturday, March 18: Rock'n'Roll Half Marathon Water Stop at North Capitol and L St NW, click here to volunteer and use passcode WS7.

Friday, April 1 to Sunday, April 3: Cherry Blossom 10-Mile and 5K races, click here to volunteer or email Nita Roncone.

Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, click here to volunteer.

Happy running!

Rich