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

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 should be reasonable for July in the morning, with temps in the mid-70s, near 100% humidity, and a little bit of wind. Given the summer conditions, bring plenty of fluids to hydrate! 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.

July 28, 2022 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 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 Rich Report –

Greetings Thursday Morning Track Fans. My trip to the Track & Field World Championships and the Pacific Northwest was super fun. Amazing racing on the track and we were up close and personal for the women's marathon. Running on Pre's Trail in Eugene was epic. Sadly, we had to return to reality.

At the Bluemont 5K last week ...

18:53 - Adam Mann, 3rd 30-34
19:46 - Liz Ozeki, 3rd OAF
20:02 - Jack Phillips, 2nd 20-24
25:13 - Mike Cannon, 2nd 60-64
29:03 - Eunja Rau, 3rd 50-54

Liz Ozeki celebrated her 34th birthday by winning the women's division at the PR Birthday Bash 5K. Her time was 19:03. How about that? PRR threw her a birthday party! Way to go Liz!

The final 3 Bunion Derby Races are in August. August 7 is the Steve Thompson 8K (7:00am Sunday morning), August 16 is the Paul Thurston 4.5M and the 3M Cross Country Race is on Saturday August 20. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/

See you all in the morning. Happy running!

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

3 to 4 x 1600m in 10k with 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 a bit challenging, with temps in the upper 70s, high humidity at 87%, but with a nice breeze I've noticed all week, and little chance of rain. With these conditions, you should bring water for hydration after every interval before you start the 400m jog rest interval. If you are running the Bluemont 5k tonight, either SLEEP IN!, or come for some easy recovery miles on the track and fellowship.

July 21, 2022 – 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. Here is an excellent article on "Overstriding": https://compedgept.com/blog/running-form-overstride/?utm_source=Six+Minute+Mile&utm_campaign=3b2f4e2c94-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-3b2f4e2c94-7669806. 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 –

Coach Rich is at the World Track Championships at legendary University of Oregon Heyward felid, and we are ALL just a little bit JEALOUS! ;-) Some INCREDIBLE performances by the US men, but none better than the sportsmanship of Rai Benjamin who finished Second in the Men's 400m Hurdles, but spent all his time praising American Trevor Bassit who finished third. As with the TMBC, Benjamin had been sending inspirational texts throughout Bassit's training telling him he COULD do it – and he did! Bassit returned the favor, praising Benjamin as his inspiration.

Back here in the DMV, we had some excellent results for a trio of TMBC runners in last week's Bluemont 5k. David Meeks was first in M55-59 in 27:18, Eunja Rau was 1st in W50-54 in 37:13, and Anne Coia was 4th in W55-59 in 41:13. Occasional TMBCer Dylan Bartlett finished second in M35-39 in 27:18. Congrats to all our TMBC runners, and if I missed your race or result, drop me a line and we will include it next week!

Coach Big Guy will see you at the Yorktown Track at 6 AM after warmup tomorrow, as Coach Rich is still cheering on the USA!