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4 to 5 x 1000m in 10k moving to 5k, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be decent, with temps in the low 40s, lower humidity at 73%, a little wind at 6 MPH, but some chance of light rain. Despite the cool 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.

January 19, 2023 – 4 to 5 x 1000m at 10k ("Cruise Interval") pace moving to 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery

Water breaks are important ALL year round, even when it is cool 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: 5:30 to 6:45 down to 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:00 down to 6:30 to 7:15 Pace

Gazelles: 7:45 to 8:30 down to 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 8:30 to 10:00 down to 7:45 to 9:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. As with last week's workout, the trick tomorrow is to start at 10k pace on the first interval and to get just a bit 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 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Greetings Thursday morning faithful. Some great racing by the crew this past weekend.

Carrie Dunn got a 2:30 PR at the Houston Half Marathon with a time of 1:27:41 just missing the podium.

At the marathon in Houston, Tatyana Steis, Houston 3:04:49 which was good for 2nd in the 45-49 AG. This was also the 18th state Tatyana has run a marathon in.

Eunja Rau was in Louisiana for the Louisiana Marathon. Her time was 4:10:13 and this was her 24th state.

Some real nice running at the club's JFK 20K
1:20:03 - Christie Wetzel, 3rd OA and 1st OAF !!!
1:31:02 - David Meeks, 2nd 55-59
1:31:07 - Melinda Metz, 1st 45-49
1:52:48 - Yuko Takakusaki, 1st 55-59
2:21:08 - Miguel Cuya

The next Snowball Series race is this week on Jan 14 is the JFK 20K/MLK 5k at Carderock. Following that will be the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Also, save the date for the Club Challenge 10M on Feb 26 at Howard County Community College. More coming soon on how to register

I hope to see you guys tomorrow, but I am just a maybe as of now. Happy running!

Coach Big Guy and Coach Rich (Hopefully) will be at Yorktown tomorrow morning!

3 to 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 Warmer (LOL!) with temps near 50, lower humidity at 73%, little wind, and near zero chance of rain – almost perfect running weather – in January! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

January 5, 2023 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between

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

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 –

Happy New Year to all of you Thursday morning faithful. We kicked off the new year with our annual Predictions & Resolutions 5K. It was a beautiful day and we had 194 runners start and finish. Many thanks to those of you that volunteered and congrats to all of you that ran the race.

Predictions & Resolutions 5K
17:44 - Rodrigo Vellon, 2nd OA
22:14 - Hope Seck, 1st 35-39
24:09 - Yuko Takakusaki, 2nd 55-59
25:49 - Judah dal Cais
32:39 - Eunja Rau

The Al Lewis 10M is this Saturday Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

I won't see you guys tomorrow morning as I twisted my IT band down near my knee while jumping a puddle along the towpath yesterday. Gonna take a few days off running to let it calm down. Hope to see you all out there next week.

Happy running!

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