DC Road Runners - Enter your slogan here

12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be a little warmer, with Temps in the mid-60s and high humidity at 93%, with some fog, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

May 15, 2025 – 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals

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

As Head 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 12 repeats. If you need to, 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! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky!

... and the Coach Big Guy Report –

Greetings Thursday morning faithful. I had no emails re races, and saw nothing on Strava (the Post-Boston spring lull) so if there is anything to catch up on I will take care of it next week - I just returned from Austin and Las Vegas seeing some fabulous music including the Tedeschi Trucks Band and Dead & Co at the Fabulous Sphere – amazing. I am still recovering from lack of sleep and excessive calories (LOTS of great food!), so I will be running a bit slow, but will wake up and see you at 6 AM!

Club races are as follows – the Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, details on the club website. Also on the Club Website is the return of the one-hour track run next Wednesday the 21st – for sign ups and to volunteer check the website at:   www.dcroadrunners.org.

Happy running!

Coach Big Guy is back from Austin & Vegas and will see you at 6 AM after warmup tomorrow!

3 to 5 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be nice, with Temps in the high-50s and some humidity at 85%, with some wind at 6 MPH, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Coach Big Guy is in Austin, so Coach Andrew is standing in and doing a much better job kicking things off! Workout as follows:

May 8, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace for 1600s, 4 to 5 intervals

Wolf Pack: 6:30 to 7:15 Pace for 1600s 4 intervals

Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals

Coyotes/MTP Trainees for 1600s: 8:00 to 10:00 Pace, 3 intervals

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 too 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 – "Last Set, Best Set!" - remember to work towards negative splits! In this workout, those 400s give you a chance to flash your speed for the "Best Set!"

... and the Coach Big Guy Report –

Our own Marty McCormik recently ran the Jersey City Marathon with a superb 2:34:42 – Good enough for 22ndplace overall out of more than 3000 runners, and Third Place for Masters Runners!!! Way to go Marty!

The Club's One Hour Track Run returns next week on Wednesday night at 7 PM - details on the CLub website: www.dcroadrunners.org

Please remember to email me your race results – bigguy at dcroadrunners dot org.

Happy running!

Coach Big Guy is in ATX, so Coach Andrew Golden will see you at Yorktown Track at 6 AM after warmup tomorrow!