No TMBC - 3 x 1600m in 10k Pace + 2 x 400m in 5k

Fellow Endorphin Junkies

Tomorrow will be a wet one, with temps in the mid-50s to 60s – and just a couple of windows (8 – 9 AM and 12 – 2 PM) of no rain, so plan accordingly.  I was going to schedule 400s, but with the rain 1600s seemd more appropriate. Tracks are open, but it still seems that no "organized" activities may take place in Arlington. Some will be at Yorktown at 7 tomorrow, while others will head to W&L or even Falls Church for track work. The Big Guy is in ATX and will be running there.

October 29, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs, followed by 2 x 400m in 5k Pace, with 200m jog in between

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 to speed work – 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 – cadence should increase measurably on the track as opposed to the road and trail. 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, 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 try to finish strong, accelerating slowly but purposely to pick it up.

And now the Coach Rich News!

Happy Halloween fellow Thursday Morning Faithful. Shoutout to Hai Nguyen this week for completing his Virtual MCM in a time of 3:50:26. This was done off a much less than usual marathon training buildup for Hai so is really impressive. Way to go Hai!

Several of us have completed one of the National Capital 20, HM, 10M and 5M races. Still time for you to register and complete one. The deadline is this Saturday the 31st. Here's the link: . I will have a full report on the results next week.

Happy Running!

Coach Big Guy will be out doing the workout (or a variation) somewhere tomorrow, while Coach Rich did his today!

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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.