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6-8 x 800, 400 rest

Greetings Thursday Morning Track Fans. Big Guy is out of town these next two weeks so it will just be me out there with you all.

The workout tomorrow is 6-8 x 800, 400 rest. The workout will start promptly at 6:00am at the Yorktown High School track on Greenbrier St. at 27th. Please be there and warmed up ahead of the 6:00am start.

The weather report looks like rain for the morning but with a nice temperature in the low 60s. I always like to remind people, you can't pick the weather for your races so train in all kinds of weather as you never know what you will get.

Speaking of races, we had quite a few in our crew racing this past weekend.

In Hartford, CT, Eunja Rau completed a marathon in her 23rd state in a time of 4:11:59. Great work Eunja!

At the Chicago Marathon Emily Riley ran a time of 3:49:59. This was Emily's 2nd fastest marathon and it included fighting an upset stomach and dehydration such that she spent part of those 3:49:59 minutes in a medical tent around mile 18. Impressive to get back out there and finish after that! Congrats to Emily

Paul Ryan ran the Anacostia Parkrun 5K in a time of 21:53. He was 2nd OA in the race and needless to say, won the 70+ AG. It was his fastest time this year and fastest in several years. Congrats to Paul who is now heading off on a European vacation followed by an around the world cruise so look for him on Strava making circles around the ship's deck and back training on dry land in Arlington next June. Bon voyage!

The Army Ten Miler was back after a 3 year COVID break. I was very happy to run 10 miles for the first time since May of 2021 but wow, I sure was in the great company of these crew members below. Sizzling performances. Congrats to all!

56:27 - Rodrigo Vellon, PR by 1.5 min!
1:00:31 - Christie Wetzel, 2nd 35-39, PR by more than a minute
1:01:56 - Yared Addisu, PR by 2:40!
1:02:02 - Anna Staats, 2nd 20-24, PR by 40sec
1:08:30 - David Meeks
1:12:02 - Kate Scott, PR
1:23:00 - Rich Mendelowitz

As a side note the results were not friendly for mining other times. I am sorry if I missed anyone but as a reminder, please let me know in advance of any races you plan to run. Thanks

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

The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.

Happy running!
Rich

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!