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3 to 4 x 1600m in 10k with 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 a bit challenging, with temps in the upper 70s, high humidity at 87%, but with a nice breeze I've noticed all week, and little chance of rain. With these conditions, you should bring water for hydration after every interval before you start the 400m jog rest interval. If you are running the Bluemont 5k tonight, either SLEEP IN!, or come for some easy recovery miles on the track and fellowship.

July 21, 2022 – TMBC: 3 to 4 x 1600m in 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

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": 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 –

Coach Rich is at the World Track Championships at legendary University of Oregon Heyward felid, and we are ALL just a little bit JEALOUS! ;-) Some INCREDIBLE performances by the US men, but none better than the sportsmanship of Rai Benjamin who finished Second in the Men's 400m Hurdles, but spent all his time praising American Trevor Bassit who finished third. As with the TMBC, Benjamin had been sending inspirational texts throughout Bassit's training telling him he COULD do it – and he did! Bassit returned the favor, praising Benjamin as his inspiration.

Back here in the DMV, we had some excellent results for a trio of TMBC runners in last week's Bluemont 5k. David Meeks was first in M55-59 in 27:18, Eunja Rau was 1st in W50-54 in 37:13, and Anne Coia was 4th in W55-59 in 41:13. Occasional TMBCer Dylan Bartlett finished second in M35-39 in 27:18. Congrats to all our TMBC runners, and if I missed your race or result, drop me a line and we will include it next week!

Coach Big Guy will see you at the Yorktown Track at 6 AM after warmup tomorrow, as Coach Rich is still cheering on the USA!

4 to 6 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be lovely for July with temps in the upper 60s and higher humidity at 92%, with little wind, but 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.

Just a quick reminder – if you are running the Bastille Day 4-Miler – SLEEP IN! Or if you must work out in the morning, stop by for some easy track miles. I also want to thank everyone for the wonderful Birthday Greeting Coach Rich sent of you all from last Thursday's TMBC – it warmed my Heart!

July 14th, 2022 – 4 to 6 x 800m in 5k with 400m jog recovery in between

• 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 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 Club news from Coach Rich ...

Greetings Thursday Morning Track Fans. Only one person raced last week but she ran 3 races! Three cheers for Liz Ozeki! Here are her accomplishments ...

On Thursday night Liz ran the MCRRC Midsummer Night's Mile in a time of 5:29.9. A fabulous time! Twin sis Thia, turned in a time of 5:28.8. I didn't ask about this :)

On Saturday, Liz ran the Kensington Parkrun 5K in a time of 19:57 which was good for 1st OAF. Thia ran this one in a pedestrian 25:09 while pushing her son in a stroller.

Then on Sunday, Liz finished off the triple racing weekend with another W at the MCRRC Country Road 5K in a time of 19:41. No sisterly competition in this one.

Great work Liz!

Tomorrow night is the Bastille Day 4M at Fletcher's Boathouse starting at 7PM. You get a pass on the morning workout if you are running the race. Next Wednesday night July 20 is the Bluemont 5K. You can register and/or volunteer for both on the club website: http://www.dcroadrunners.org

My plans changed a little bit as I am now leaving for Eugene and the Track & field World Championships on Sunday so I will see you tomorrow morning but not next week.

Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the AM!