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10 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be warm, with temps in the lower 60s, lower humidity, and with a little wind from 10 to 13 MPH, with the rain ending by the the workout – sweet! Dress accordingly, but still bring fluids to hydrate!

February 23, 2026 – 10 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

For this Pre-Club Challenge workout we return to the workout we run the most each cycle, as it is a terrific base builder – and here – a great tune-up for Sunday's race! 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, adjust your pace so that you can finish at least 10 repeats. Running it the right way – steadily with consistent jogs and lower times late - will lead to much better fitness – so slow down 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 –

Greetings Thursday Morning Track Fans. 70' tomorrow. I hope you all enjoy it. A few of the crew did some solid racing this past weekend. Congrats to each of you.

Tatyana Steis ran the Oak Island (NC) Marathon in 3:13:59. This was good for 2nd OA Female. It was Tatyana's 19th state.

Miguel Cuya ran the Austin Marathon in 5:01:07 for his 30th marathon across 13 different states.

Yuko Takakusaki ran the club's George Washington's Birthday Marathon in a time of 4:28. For those of you that don't know this is a ridiculously hilly course!

After this weekend's Club Challenge the last 2 Snowball Series races are the Burke Lake 12K on March 5 and the Ft. Hunt 10K on March 12. To register to run or volunteer go to www.dcroadrunners.org.

The DCRRC annual banquet is coming quick on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Good luck to all racing at the Club Challenge this coming weekend. For those of you that have never run the course, my warning is to take the first 5M easier as the last 5 are a killer! You have been warned :)

Happy Running!

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

4 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 Fabulous, Warmer with temps in the mid-50s, lower humidity at 74%, little wind, and near zero chance of rain – almost perfect running weather – in February! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

February 16, 2023 – TMBC: 4 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 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! No races to report on this week. Here are the upcoming events:

The next club race is the George Washington's Birthday Marathon on Sunday February 19 starting at 10:00AM. There is also a 3 person relay. We REALLY need lots of volunteers. To sign up to run or volunteer go to https://gwbm.dcroadrunners.org/.

The next Snowball Series race is the Club Challenge 10M on Feb 26 at Howard County Community College. THE DEADLINE TO SIGN UP IS TOMORROW, THURSDAY FEB 16. This is a great team event where we race against all the other DC and Maryland RRCA clubs. You must be a DCRRC member to participate. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Lastly, the clubs annual banquet is on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running!

Coach Big Guy will see you at the Yorktown Track tomorrow!