Fellow Endorphin Junkies
Happy Inaugural day! Tomorrow will be chilly, with temps from the low 30s to the 50s, and very windy with gusts from 15 to 25 MPH and much lower wind chills, so plan accordingly. We picked a longer interval workout so that we don't have anyone straining muscles because they tried to sprint in this wind chill freezing weather. Tracks are open, but it still seems that no "organized" activities may take place in Arlington, but Yorktown and W&L are open for track work, but Yorktown may be dicey in the AM due to ice like last week.
January 21, 2021 ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
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 – since we aren't doing the traditional 2 x 400m to finish, let's try to run these last 400s in a faster pace, pushing to 5k pace to finish strong.
And now the Coach Rich News!
Hi Everyone. Reminder that tomorrow night (Thursday) at 7PM is a DCRRC Town Hall Meeting via Zoom.
Please register in advance here. here
You can submit questions in advance here. here
Happy running!
Coach Big Guy will be out doing the workout at W&L tomorrow, while Coach Rich is still building back!
