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3 to 5 x 1600m in 10k, 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 about ideal in August, with temps in the mid-60s, fairly humid at 91%, 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.

August 17, 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 –

Hi Everyone. Several crew members at the races this weekend and last night ...

Paul Ryan ran the Anacostia Parkrun 5K in 24:35. He was 2nd overall, but as he tells it, in a real small race. Way to go Admiral!

At the Paul Thurston 4.5 around Burke Lake last night several crew members competed in the next to last of the Summer Bunion Derby Series Races. Congrats to all. Special thanks to Paul Ryan for stopping and helping a runner in distress.

37:33 - Yuko Takakusaki, 1st 55-59
41:53 - Paul Ryan, 1st 70+
42:05 - Bonnie Harvey, 1st 30-34
44:58 - Eunja Rau

The next club race is the 3M XC race this Saturday August 19 starting at 4:00PM. This will also be the club picnic and will be held at the Lake Accotink Pavilion. The picnic is a family event. There are kids races and of course District Taco food for all. To sign up to run or volunteer for either event go to http://www.dcroadrunners.org. I look forward to seeing many of you there.

Happy running!

Coach Big Guy will see you at the Yorktown Track tomorrow, with a special guest appearance by Coach Rich - Yay!

12 to 20 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather should be pretty nice for August in the morning, with temps in the upper-60s, but 97% humidity and poor air quality, and even a little bit of wind. Even though the conditions are pretty good, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! There is a wide range of intervals tomorrow – 12 to 20. Most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM.

One quick note – the Big Guy's car died, and he is looking for a cheap used car just to get back and forth to the track and store – Mrs. Big Guy has a real car - so if you have an old junker you would like to sell or know somebody who does, please drop me a note!

August 10, 2023 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals

As 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 12 repeats. For those of you training through, slow down your jogs 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!

... and the Coach Rich Report –

Paul Ryan ran the MCRRC Going Green mile on the track in a time of 6:53. He was first 70+ runner and had a first in racing under the night lights! Well done Paul!

Congrats to all at the club's Steve Thompson 8k
35:21 - Elice Mullenniex, 2nd OAF
40:55 - Paul Ryan, 1st 70+
46:41 - Bonnie Harvey, 1st 30-34
47:50 - Anne Coia, 2nd 55-59
48:31 - Eunja Rau

Rodrigo Vellon and Christie Wetzel took on their annual Steelman Triathlon challenge in their usual strong form. Rodrigo had a total time of 2:19:37 and closed the 10K in 38:48. Christie was 2nd in her AG with a total time of 2:37:36. She closed with a 10K of 40:59. Great work guys!

Mike Cannon ran the Annapolis Striders Dog Days 8K in his shiny New DCRRC singlet. His time was 46:04. Way to go Mike!

The next club race is the Paul Thurston 4.5M around Burke Lake next Tuesday August 15 at 6:45PM. After that, the club picnic and 3M XC race is on Saturday August 19 starting at 4:00PM. The picnic is a family event. There are kids races and of course District Taco food for all. To sign up to run or volunteer for either event go to https://www.dcroadrunners.org/.

Happy running!

Coach Big Guy will see you at Yorktown Track at 6 AM after warmup tomorrow!