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3 to 4 x 1600m in 10k 400m Jogs + 2x 400m in 5k, 200m jog

Fellow Endorphin Junkies -

The weather tomorrow will be cool, with Temps in the mid-40s and some humidity at 80%, 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. Workout as follows:

March 27, 2025 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m at 5k pace, 200m in between

Stallions: 5:45 to 6:30 Pace for 1600s, 4 intervals, then 5 to 10 seconds faster on 400s

Wolf Pack: 6:30 to 7:15 Pace for 1600s, 3 to 4 intervals, then 5 to 10 seconds faster on 400s

Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals, then 5 to 10 seconds faster on 400s

Coyotes/MTP Trainees for 1600s: 8:00 to 10:00 Pace, 3 intervals, then 5 to 10 seconds faster on 400s

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 Chris Walsh recently ran the New York City Half Marathon, and while it was not quite a PR, it was a superb 1:26:58 and Chris' best Half in 5 years – way to go Chris!

Meanwhile, a number of TMBCers ran the Club Belle Haven 8K, with great results:

33:12 Anna Staats – 3rd overall and 1st Woman

34:31 Ken Strazzeri – 7th Overall and 1st M45-49

38:55 Yuko Takakusaki – 1st F55-59

43:22 Priscilla Sandoli – 1st F50-54

44:02 Paul Ryan 1st M70-74

51:45 Anne Coia 3rd F55-59

Happy running!

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

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

Fellow Endorphin Junkies -

The weather tomorrow will be cool, with Temps in the mid-40s and some humidity at 80%, with some wind at 8 MPH, but gusts up to 12 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. Workout as follows:

March 20, 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 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, so if there is anything to catch up on I will take care of it next week - I just returned from Austin and started running again. I have two recommendations – Best Band we saw at SXSW – West Texas Exiles – definitely check them out! As to Movies, we saw 12 World Premiers and hung with some famous Actors, but a highlight for Coach Big Guy was running a 5k with Ku Stevens, a Native American featured in "Remaining Native" – the story of a young Native American runner living on the reservation in the desert whose dream is to run collegiately at Oregon – Tracktown USA! Check it out!: <https://www.remainingnativedocumentary.com/>

Happy running!

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