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NO TMBC – 12 to 16 x 400m in 10k Pace, with 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be cold to frigid, with temps starting in the low 30s and getting up on to the high 30s by late afternoon, with a lot wind up to 20 MPH and wind chills in the Teens! Dress Accordingly, and still hydrate! Yorktown may be dicey with ice, so we are headed to W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

January 28, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 14 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 16 Intervals

Gazelles: 7:15 to 8:00 Pace, 13 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 14 Intervals

As Coach 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 10 repeats. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down 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!

Coach Big Guy will be at W&L tomorrow morning
doing the workout with some TMBC Covid Bubble pals!

No TMBC - 3 x 1600m in 10k Pace, 400m jogs

Fellow Endorphin Junkies

Happy Inaugural day! Tomorrow will be chilly, with temps from the low 30s to the 50s, and very windy with gusts from 15 to 25 MPH and much lower wind chills, so plan accordingly. We picked a longer interval workout so that we don't have anyone straining muscles because they tried to sprint in this wind chill freezing weather. Tracks are open, but it still seems that no "organized" activities may take place in Arlington, but Yorktown and W&L are open for track work, but Yorktown may be dicey in the AM due to ice like last week.

January 21, 2021 ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

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, 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 – since we aren't doing the traditional 2 x 400m to finish, let's try to run these last 400s in a faster pace, pushing to 5k pace to finish strong.

And now the Coach Rich News!

Hi Everyone. Reminder that tomorrow night (Thursday) at 7PM is a DCRRC Town Hall Meeting via Zoom.

Please register in advance here. here
You can submit questions in advance here. here
Happy running!

Coach Big Guy will be out doing the workout at W&L tomorrow, while Coach Rich is still building back!