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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!

NO TMBC - 6 to 10 x 500m in 5k Pace

Fellow Endorphin Junkies

Tomorrow will one of those winter days we really enjoy – sunny with temps between the low-30s to the mid 50s, with little wind and some humidity in the AM, but by mid-day that too will dissipate. Enjoy this while we can!

A few of us will be at Yorktown tomorrow morning at 7:30 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-) The workout is as follows:

January 14, 2021 - 6 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 7 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 to 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your winter (Virtual or hopefully sometime In-Person) races – and let's hope we get some! 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. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday morning faithful. In the news this week is Hai Nguyen. Wishing him a belated happy 38th birthday. Hai celebrated by running 38 miles in 6 hours and 28 minutes (10min/mile). This is the second such thing like this Hai has done. He ran 29 miles on his 29th birthday. He is quoted at the time as saying "it sucked". Alas, time heals those feelings and off he went last week not remembering the pain. Join me in congratulating him on a fine effort but for the record I can quote again after the 39 mile effort. You guessed it, "it sucked"! :) Regardless, well done Hai!

Happy running!

Coach Big Guy has will be at Yorktown in the Morning, but Coach Rich will be Getting Back to Top Shape on his Own.