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4 to 6 x 1000m in 5k to 10k Pace, 400m easy jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be super for the Big Guy, as I LOVE the chilly weather, but perhaps jacket weather for everyone else, with temps in the mid 30s, humidity lower than 70% (!!!), and only a bit of wind at 6 MPH. Despite the relatively nice weather, you should still bring plenty of fluids. 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 instructions.

November 2, 2023 – 4 to 6 x 1000m at 5K ("Interval") or 10K ("Cruise Interval")Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

The number of intervals and the pace are subject to your fall race schedule. If you just ran a race in the last couple of weeks, 4 is fine at 10k. If you are racing this weekend – sleep in! If you are racing in two weeks, 4 at 5k Pace. If you are training through, 5 to 6 at 10k to start, and if you are feeling frisky after 2 or 3, bust a move to 5k pace! I also want to second Coach Rich's sentiments below – for all the TMBC MCM racers, all the DCRRC runners, and frankly, all the runners – the efforts I saw at the Mile 23 DCRRC Cheer Zone were AMAZING! You gals and guys ROCK!

Water breaks are important ALL year round, especially when it is warm 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 mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:30 Pace

Gazelles: 7:15 to 8:15 Pace

Coyotes/MTP Trainees: 8:15 to 10:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. As with several of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is a 5k distance race for us (Albeit with approximately 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Greetings track fans. A great weekend of racing for several of our faithful at MCM

Huge shoutout and congrats to Anna Staats in the 50K FTW! Truly amazing and she looked amazing out there!!! Also super impressive performances by Rodrigo Vellon and Jack Phillips. Rodrigo was 5th OA and 1st AG. Jack was 2nd AG. Needless to say, PRs for all 3. Congrats again to all of you.

3:22:04 - Rodrigo Vellon
3:35:57 - Anna Staats
3:48:59 - Jack Phillips

In the marathon, Elise Mullenniex turned in a fine time of 3:17:39. A BQ by almost 13 minutes and I believe a PR? Way to go Elise!!!

Last but not least, Christie Wetzel ran the MCM 10K in a tine of 41:40 which got her a nice AG win and a finish in time to cheer for Rodrigo in the 50K. Congrats to Christie

Many thanks to all the DCRRC volunteers and cheer squads out on the course. You provided good spirits and much needed support to not only our club runners but to the masses as well.

The Club happy hour and Bunion Derby awards ceremony will be at Arlington's Four Courts on Thursday November 9 starting at 5:30PM.

The next Club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/.

Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!
Rich

Coach Big Guy will be at Yorktown tomorrow morning!

 

3 to 5 x 1600m in 10k pace, 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 ideal, with temps in the low-50s, lower humidity at 81%, and a little wind! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. Good luck to those running Marine Corps on Sunday – tomorrow you should just warm up/down easy and run some easy marathon pace 400s with 200m jogs in between, and for the rest not running MCM, your number of intervals tomorrow should be based on race preparation and recovery from earlier races – any questions – just ask me tomorrow – otherwise – follow the recommendations below.

October 26, 2023 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 to 5 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

First thing to remember – please start slower in that first interval – say 10-mile pace, then gradually increase pace until you are running at 10k pace. You could even run the entire first interval at 10m pace, just getting faster – remember "last set, best set." Second, 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. 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 –

Greetings Thursday morning track fans. It was fun seeing everyone last week. Congrats to our 5K time trial athletes. Heck of a kick by Andrew! Well done guys.

18:50 - Andrew Golden
19:03 - Brian Young
20:44 - Will Hernandez

Lauren Firey 5K ran the Children's National Race for Every Child 5K in 22:23 celebrating with the stroller in hand. Well done Lauren.

Christie Wetzel and Rodrigo Vellon ran the Emmaus 5K 16:38 3rd AG and 18:40 3rd OAF. Nice little tuneup for Rodrigo who is taking on the 50K this weekend along with Jack. Congrats and good luck.

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/.  

Make sure and see all the club activities for MCM this weekend at https://www.dcroadrunners.org/. 

Happy running!

Coach Big Guy returns from ATX music and F1 and will see you at the Yorktown Track tomorrow!