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3 to 4 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies

We return to Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be challenging, with temps around 50 degrees, high humidity at 91%, gusty winds, and almost certainly a little rain. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

April 7, 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 – cadence should increase measurably on the track as opposed to the road and trail. 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. Hope all are enjoying our April showers! Lots of racing this past weekend.

Eunja Rau got a nice PR and BQ at the Revel Mt. Charleston Marathon in Nevada. Her time was 3:53:47 and is now hoping she is far enough below the 3:55 BQ time. Congrats Eunja. I can't imagine what your quads are feeling like this week!

Our favorite Admiral, Paul Ryan ran the Anacostia Parkrun 5K in 22:09. Paul is gearing up for a sub 22 effort later this Spring. He did this one in the middle of his 10M long run so I have a good feeling about that sub-22. Do I hear sub 21? Way to go Paul.

At the Salisbury HM Rodrigo Vellon was led off course with about 12 other runners adding a 1/4 mile to the HM distance. Just a total bummer. His time was 1:19:29 with that extra 1/4 mile was good for 2nd AG. Christie turned in a fine time of 1:21:46 which was good FTW. Way to Christie!

Lots of great racing at the Cherry Blossom 10M.
54:21 - Marty McCormick, PR, 2nd 40-44
1:03:55 - Liz Ozeki
1:04:30 - Steve Peterson
1:04:54 - Nate Rathjen
1:06:20 - Tatyana Steis, PR, 2nd 45-49
1:06:22 - Anna Staats
1:06:32 - Carrie Dunn, PR, 3rd 45-49
1:13:31 - Melinda Metz
1:14:03 - Kate Scott
1:17:54 - Mikala Whitaker
1:19:59 - Emily Riley, PR
1:27:50 - Kenneth Riley
1:28:05 - Chris Walsh
1:32:13 – Coach Big Guy (Over 60 PR and 4 minutes faster than the Club Challenge a month ago)
1:39:39 - Dara Schulman
1:40:52 - Lisa Towell
1:48:57 - Keith Campbell

Congrats to all our racers.

The club is still looking for volunteers for our DCRRC waterstop at the Parkway Classic on April 24. If you can help please register at: https://www.dcroadrunners.org/volunteer/parkway

Happy running!

Rich

Coach Big Guy will see you at the Yorktown Track at 6 AM after warmup tomorrow!

12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Spring will sort of return in the morning, with temps in the mid-50s, higher humidity, and lots of March wind at 14 MPH, but we should beat out the rain that is predicted for late morning. Dress accordingly, but still bring fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

March 31, 2022 – 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you running Cherry Blossom on Sunday, please do no more than 12 intervals, or less, but the last few you might pick up the pace to 8k or even 5k to sharpen for the race. For those not running CB, or training through, so slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Greetings again to Winter and of course all of you Thursday Morning Faithful! Hopefully Spring will return swiftly. Afew races to report on this week ...

Down in Charlottesville, Nate Rathjen ran the Charlottesville 10M in 1:08:38. Not his fastest time on the course but he seemed happy with it. If you don't know, this is a very hilly and challenging course. Nice job Nate!

At the RnR HM Adam Mann turned in a 4 minute PR with a time of 1:25:03. Fantastic Running Adam and way to crush that PR. Also, in this race was Keith Campbell who admits not even close to his best effort but was happy to run every step in a time of 2:21:04. Nice work Keith.

At the B&A Marathon Hai Nguyen ran a solid 3:50:51 which to me seemed great for his training. Also at B&A was Li Fang who paced a friend to a time of 3:57:39.

Liz Ozeki ran the Spin in the Woods 4M in 29:24 which was good for 2nd in her AG. Way to go Liz on a tough course too!

Reminder to all that I do my best effort at finding your race results each week. Sorry if I miss you but to insure I do find you send me a note for upcoming races or tell me immediately after.

Much good luck to all of our Cherry Blossom 10-mile participants – I will be pulling for you! See you all at the track and Happy running!

Coach Big Guy and Coach Rich will see you at 6 AM after warmup tomorrow!