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5 x 1000m in 10k down to 5k, 400m slow 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 13, 2024 – 5 x 1000m beginning at 10k ("Cruise Interval") pace dropping to 5K ("Interval") Pace on the last couple, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace, 5 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 intervals

Gazelles: 7:15 to 8:15 Pace, 4 to 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 10k pace, then maybe speed up to 8k pace for a couple, then finish with two at 5k pace. For most of this is almost a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

Coach Big Guy is at SXSW, teaching and mentoring young musicians, so no time for a regular report – I promise to catch up next week!

The only thing on the Club calendar is the Book Club on Sunday March 16th at 4 PM – more details on the Club Website: dcroadrunners.org.

Happy running!

Coach Big Guy is in Austin for SXSW, So Coach Andrew Golden is filling in and will be at Yorktown Thursday morning!

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

Fellow Endorphin Junkies -

First, I apologize for the Late posting – I had a DAY! – but Mrs. Big Guy and I are finally in Atlanta after a lot of delays, etc. The weather Thursday will be decent with Temps in the mid 40s and with lower humidity at 61%, pretty windy at up to 15 MPH and little if any chance of rain, but you should still remember to bring fluids because you need them whenever you run – tomorrow after every interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School 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 6, 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 –

No time for the Race Report – we will cover it next week – Chris & Adam – send me your times from the Club Challenge so I can include those too!

The only thing on the Club calendar is the Book Club on Sunday March 16th at 4 PM – more details on the Club Website: dcroadrunners.org.

Happy running!

Coach Big Guy is in ATX for SXSW, so Coach Andrew Golden will be more than ably filling in and will see you at Yorktown Track at 6 AM after warmup tomorrow!