TMBC Returns! 3 x 1600m in 10k, with 400m jogs, then 2 x 400m in 5k w/200m jog

Fellow Endorphin Junkies

Tomorrow's weather will be decent with temps in the mid-60s with some wind and high humidity, and some chance of showers. Plan accordingly, and definitely bring some fluids because we will be sweating! It was great seeing so many of you out there, and we understand some recently vaccinated people are anxiously awaiting a track restart – remember you can come, but either mask if you are going to be close to anyone, or the CDC guidelines will allow people who are vaccinating and waiting their two weeks or unvaccinated people to attend outside events with the vaccinated – which all of the TMBC crew were last week – if you socially distance six feet from others! For the Big Guy that is not tough as I am always ten to twenty YARDS behind everyone else! ;-)

June 3, 2021 – No TMBC - ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k 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 – Finish strong, – but remember we are doing the traditional 2 x 400m in 5k Pace to finish, so let's try to leave a little in the tank for those.

Since I can't seem to find Coach Rich's weekly missive, we will double up next week with news, but in the meantime I'd like to say how great it was to see so many people – almost 30 - at the Monday Morning 10 Mile run reunion on Memorial Day!

Happy Running!

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


Upcoming Events

DCRRC Hugh Jascourt 4-Miler
Sun, Jun 20th, 2021, @7:00pm
Happy Hour
Thu, Jun 24th, 2021, @6:30pm
2021 Fall 10M & Half-Marathon Training
Sun, Jul 4th, 2021, @12:00am
2021 Fall Marathon Training
Sun, Jul 4th, 2021, @12:00am
DCRRC Age Handicapped 4-Miler
Sun, Jul 4th, 2021, @8:00am
DCRRC Bastille Day 4-Miler
Wed, Jul 14th, 2021, @7:00pm
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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.