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4 to 6 x 1000m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be challenging, with temps in the high 40s and very high humidity at 93%, and although there seems to be a window at 6 AM, we could be in for some rain – although we have had rain forecast for a while and very little has fallen. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for warm up laps and instructions.

Unfortunately, Coach Big Guy will miss the workout. While I feel great, running every day while recovering from my calf injury, I was exposed to someone on Christmas day who tested positive for Covid. My results are not back yet, but even if I am negative, I am going to give everyone at least a week before I am even around them in a mask – I am super Covid Cautious, but family gatherings are difficult to miss, and we all manage risks every day – I will be very sorry to miss you guys tomorrow. The Good news is that while isolating I took some new USA Track & Field courses and took my recertification test – and am happy to report I got a 100%, so I am recertified for another three years! Mrs. Big Guy and I, along with Coach Rich and Vicki, would like to wish everyone a Happy, Safe and most of all, Healthy New Year!

December 30, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is cool like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 to 5 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

In Coach Rich Club News –

Greetings Thursday Morning Faithful. I hope everyone celebrating had a great Christmas. No races to report on this week but there is one coming up on New Year's Day.

The next cub race is the Predictions & Resolutions 5K on New Year's Day starting at noon. The race is a great way to start the new year and is family friendly. It is free for club members and just $10 for nonmembers. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

After this, the next club races come quick. The Al Lewis 10M is Saturday January 8 and the JFK 20k / MLK 5K are on January 15. You can sign up to run or volunteer for each of these at https://www.dcroadrunners.org/

Wishing you and your families a Happy New Year and of course Happy Running!

Coach Big Guy is out on Covid Caution, but Coach Rich will be at Yorktown tomorrow morning

3 x 1600m in 10k with 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be very winterlike, with temps in the mid-20s and lower humidity at 66%, a little windy and damp. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

December 23, 2021 – TMBC: 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 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 actually quicker than your first interval.

... and the Coach Rich Report –

Happy Holidays to all of you Thursday Morning Breakfast Crew past, present and future. We will actually have "Thursday Morning" Breakfast after tomorrow's workout compliments of my beautiful wife Vicki. Holiday themed goodies of course. So, if you are in town, come on out and get a workout and enjoy some breakfast treats.

The next cub race is the Predictions & Resolutions 5K on New Year's Day starting at noon. I am the race director and would love to see you there running. It is a family friendly event so bring your kids, relatives, out of town guests, neighbors or anyone else that would like to kickoff the new year with some exercise and have some fun. Bagels will be waiting for all at the finish. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

The Al Lewis 10M (and 5M) is the next Snowball Series race on January 8. For all the details and to register to volunteer or race go to the club website at https://www.dcroadrunners.org/

Merry Christmas to all of you who are celebrating. As always, Happy Running!

Rich

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