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3 to 4 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies

As it turns out, last Thursday WAS the last TMBC at Yorktown until August, as Arlington County started the Yorktown track resurfacing this past Monday. As a result, we will temporarily move TMBC to the W&L track starting this Thursday morning until Yorktown reopens – probably in early August. Most of you have run at W&L for the Christmas Relays or even Coach Ed's Wednesday night track practice there. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. We usually enter from the Stafford Street side, as the track is literally next door to and contiguous to W&L, but when I went on Tuesday morning for speed work, the Quincy Street side, directly opposite from Stafford was open at 5:30, and the Stafford gate did not open till 6 AM for some reason, but the track was open – YAY! – and very filled with runners – as TMBC regulars Paul Ryan, Anna Staats, Carrie Dunn, Ze, and Coach Big Guy were flybys. In addition, you can always hop the fence on the Quinch street gate VERY easily if the track hasn't yet opened.

Please arrive at W&L Stadium Track early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be a bit warmer in the morning – hasn't it been great running this week! - with temps in the lower-60s, high 90% humidity and a little bit of wind. When conditions are like this, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! If you really want a Mile Time Trial, you can still probably make tonight's Wednesday night track group at W&L at 7:15 PM, but since we are a smaller group, we are just going to run 1600s (just short of a mile) in the AM.

June 13, 2024 – 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 Big Guy Club Report –

So finally a lot of results to report! Many of you ran the Women's Distance Festival/Run After the Women 5k, and as usual, the TMBC Gals brought the Heat in a near sweep, finishing 2nd, 3rd, 4th and 6th overall, and several other great performances by both the Women and the Men!

Women's Distance Festival 5k

Anna Staats - 2nd Overall Female in 19:17, 1st Age Group

Elise Mullinex – 3rd Overall Female in 19:49, 2nd Age Group

Liz Ozeki – 4th Overall Female in 20:35, 3rd Age Group

Hope Seck – 6th Overall Female in 21:34, 4th in Age Group

Yuko Takakusaki – 14th Overall Female in 24:02, 3rd in Age Group

Dara Shulman – 29th Overall Female in 28:35, 4th in Age Group

Run After the Women 5k

Kenneth Strazzeri – 5th Overall Male in 19:36, 1st in Age Group

David Meeks – 10th Overall Male ion 20:34, 1st in Age Group

In New York City, there was a Mini-Marathon 10k, and some nice times on a scenic route!:

Deborah Margraff ran 1:21:00

Anne Sea ran 59:26

Assistant Coach Eunja Rau also ran, but I don't have her time

In Spain, Rodrigo Vellon ran a 10k, but wouldn't tell me his time as he'd run a 10 mile workout that morning, but while I cannot read Spanish, it sure looked like he still ran well and placed! Our Assistant Coach Jill Brasky ran a Tri-Fecta of Half-Marathon races on successive days (6, 7 & 8) last week - !!! – and placed 7th in her age group twice, and 10th in the third – way to gut it out Jilly!! In sadder Jill news, she is sadly leaving DC (although she will never leave us!), so she can stuff the ballot box in a Swing State – Ohio – this fall. Former Club President Debra Margraff and the Club are hosting a going away party for her right after SLR on Saturday morning – details below:

For anyone who has not heard the sad news, our beloved Coach Jill Brasky is moving to Ohio in July. You are invited to come by and wish her well after SLR. We will have coffee, tea, bagels and some baked goods. Feel free to bring anything else. We'll be in the party room where there is plenty of space to bring kids and other family members and friends. The building gym locker rooms are available if you need to freshen up.

Where: Williamsburg Condominium

1276 N Wayne St Arlington

Enter #522 in the lobby directory to be buzzed in

Party room is just to the right as you come in the door

Date: Saturday June 15th

Time: 9AM-12PM

See you there,

Your host committee (Deb, Lisa, Anne, Eunja and Big Guy)

Coach Big Guy will see you at W&L Track at 6 AM after warmup tomorrow!

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

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 could be challenging in the morning, with temps in the lower-70s, high 90% humidity and a chance of rain or storms. When conditions are like this, bring plenty of fluids to hydrate – we aren't used to these temps and humidity yet! 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 – this may be the last TMBC at Yorktown until August, as they expect to start the resurfacing next Monday – I will let you know if that happens and our contingency plan – probably run at W&L High School in Arlington on Stratford Street!

June 6, 2024 – 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 Big Guy Report –

Only one race reported this week – hope to have a lot more after the Club race this week - Paul Ryan - The Admiral - won his AG at the Starkids 5k in Fairfax in 24:49 on a very hilly course. Well done Paul!

The next club race is the Woman's Distance Festival 5k/Run after the Women 5k at Bon Air Park this Sunday June 9 at 8:00 AM. To sign up to run or volunteer – Paul still needs a few volunteers - for the race go to https://www.dcroadrunners.org/ .

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