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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 good, with temps in the upper 50s, high humidity at 88%, gusty winds, 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 walking to Ballston 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!"

Happy Running!

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!

6 x 800m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be a warmer with temps in the low 60s and higher humidity at 85%, with little wind, but there's a chance overnight rain will continue, so dress accordingly and still bring water to hydrate – we will be sweating even in the rain! 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 that due to expected high temps Saturday morning SLR will be starting 2 hours early at 6 AM! BTW – Please send me your Race Results and in addition to the Coach Rich Travel news (please see below) I will slip in some results from races to!

May 19th, 2022 - 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 travel news from Coach Rich ...

Day 1 - And so it begins ... England 2022 which we started planning for in June of 2019. Third time is a charm. Starting In Bath we did the thing that made most sense after traveling all night and not sleeping, spent 2 hours enjoying the Roman Baths. No cameras allowed so you will have to believe me about how nice it was in the rooftop baths on a gorgeous day. After some general touring around we ended the day with a walk in Royal Victoria Park after a light rain and you can see our reward!

Day 2 - Stonehenge has been on my bucket list my entire adult life. It was great! Then on to Avebury Stone Circles, Lacock and The Cotswolds, and finishing in Castle Combe. The horse was a beauty and fell in love with my beauty. Harry Potter and Dr. Doolittle's houses were fun to see. A nice pub dinner tonight which will be the first of many in the coming month.

Rich

Coach Big Guy will be at Yorktown in the AM, Coach Rich will be somewhere in England!