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3 to 6x 1600m, 400m jogs + 2x 400m, 200m jog

Fellow Endorphin Junkies

The weather tomorrow will be lovely, with Temps in the mid-40s and lower humidity at 65%, with little wind at 8 MPH, and almost no chance of rain! You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

October 17, 2024 – TMBC: 3 to 6 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace, 4 to 6 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace, 4 to 5 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 5 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

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 to speed work – 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 we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Big Guy Club Report –

No one sent me their results, and since I am in Austin for the ACL Music Fest and US Formula 1 Gran Prix, I did not see much of anything in Strava, except for Coach Eunja's race at the Chicago Marathon. We all have those days when we are the Bug, not the Windshield, and an injury, even if it is minor, nags too much, but as they say, when the going gets tough, the tough get going – and Eunja certainly did, gutting out her 34th marathon state – Illinois, in Chicago, enjoying the crowds and music even if she did not enjoy her time – great, gutty work Coach Eunja – we are all proud of you!

Apparently I am hosting this month's Club Happy Hour at Chateau Big Guy, 4725 Rock Spring Road Arlington VA, 22207, next Thursday the 24th at 6 PM – party of my slow but sure farewell tour (like my races! ;-) ), as Mrs. BG and I are headed to Austin Full time next June 2025 – come out and enjoy the season and some great fellowship – more details on the club Website at dcroadrunners.org.

Since I am still in Austin for the US Gran Prix, Coach Anna will see you all tomorrow morning. Happy Running!

Coach Big Guy is in ATX so Coach Anna will see you at 6 AM after warmup tomorrow!

8 - 12 x 500m in 3k to 5k, 300m jogs

Fellow Endorphin Junkies –

The weather tomorrow will be nearly perfect, cooler with Temps upper 40s/Low 50s and with much lower humidity at 67%, with little wind at 6 MPH, but no chance of rain! Despite this amazing weather, you should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Coach Big Guy will be in ATX for the Austin City Limits Music Fest and the Buddy Holly ACL Kickoff Party, as well as the US F1 Gran Prix, so the next two weeks TMBC will have Special Guest Coaches – this week – Coach Andrew Golden will kick thinks off – tomorrow's Workout as follows:

October 10, 2024 – 8 to 12 x 500m in 3k to 5k pace, with 300m jog recovery in between

· Stallions: 5:15 to 6:30 Pace, 10 - 12 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 10 – 12 Intervals

· Gazelles: 6:45 to 7:45 Pace, 9 to 11 Intervals

· Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 8 - 10 Intervals

This is a blazing speed workout guaranteed to build both strength and stamina for your Fall races! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In Club news from Coach Big Guy ...

I did not hear from anybody this week, and did not see anything on Strava, so no report this week – but Good Luck to Coach Eunja in the Chicago Marathon! Please drop me a line (bigguy at dcroadrunners.org) to let me know when you are racing this fall!

Happy Running!

Coach Big Guy will be in ATX in the AM, So Coach Andrew will get you started!