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Distance Ladders

Fellow Endorphin Junkies

Tomorrow morning will again be cooler than our daytime temps, but morning temps still will be in the low 70s with high humidity (82%) and a little wind – perhaps just a touch warm for those of us who have yet to acclimate to this crazy thing called "Summer." Given the humidity, make sure you bring a big bottle of water and hydrate often during this workout with these long intervals.

June 2, 2022 – Distance Ladders – 500m/1000m/1600m, all in 10k Pace, then down at 5k Pace, 1200m/800m/400M, all with 400m easy jogs except 300m easy jog after the first 500m

There are a lot of intervals to run (six), and a lot of jogs in between, so you do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these medium to long distances, correct speed form is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Admiral Paul Report!

Paul is the race director for this Sunday's Women's Distance Festival and Run After the Women 5ks. He still needs volunteers. As he emailed us: "This Sunday is the first Bunion Derby race, the WDF and RATW 5ks. I am the race director and need volunteers to help. If you're not running and therefore available Sunday morning, please sign up on the club website and help me out! Many Thanks, Paul." We always appreciate those of you who help us out by volunteering!!!

Happy running!

Coach Big Guy is back from BottleRock and hopes to be out doing the workout at YHS tomorrow (very slowly! ;-) ), but Coach Rich is still trekking across England!

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 good, with temps in the upper 50s degrees, high humidity at 88%, a little wind, and little chance of rain. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. Since Coach Big Guy will be in California and Coach Rich is in England, Coach Jill will be in charge for tomorrow's workout.

May 26, 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 –

It's times like this when I realize how tough it is to gather results as Coach Rich does – nobody sent me any results and only two popped up on my Strava feed. Unsurprisingly Liz Ozeki finished at the top of both her age group and top three overall female in a 5k this weekend, but the exact details can't be pulled up on my Strava feed – probably User Error! ;-) On Sunday, Coach Jill was headed to Clarendon for Iced Coffee and ended up running a 5k instead – another "Accidental Race" just like her "Accidental Marathon last Fall – she was happy with finishing in the middle of the pack, although she did admit to sprinting the last half mile to beat some 12 year old who had passed her! ;-)

So instead here is the latest update from Coach Rich in England, who after running around Liverpool to the Beatles Museum got back on track for his crossing of the island: "C2C Day 3 of 16 - Rosthwaite to Grasmere. Another very pretty day with only a little rain. 4 summits taken, Greenup Edge, Calf Crag, Gibson Knot and Helm Crag. After the 3rd I looked up at Vicki and said, I guess we are going up there? Oof! The climbs were challenging but the descents were tough. All rock and lots of loose rock all of which is slippery when wet. We also met the bog today for the first time. Getting through it is definitely art not science and some luck! For all my non-Michigan friends, the couple we are traveling and hiking with are Mike and Barb Thomas. The 3 of us met as freshman at Michigan in the Mary Markley dorm 45 years ago! Great friends and Mike has been a great navigator!"

Coach Jill will see you at the Yorktown Track at 6 AM after warmup tomorrow, as Coach Big Guy is in California and Coach Rich is in England!