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

Fellow Endorphin Junkies

Tomorrow's weather should be excellent for July with temps in the mid-60s with some wind and lower than usual humidity at 78%. Plan accordingly, and definitely bring some fluids because we will still be sweating!

July 22, 2021 – TMBC: 3 to 4 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, 4 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 t x 1600m

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, 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 we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Rich Report –

Hi Everyone. No racing to report on this week due to cancellation of the Bastille Day race (which may be rescheduled next Wednesday or later in the summer), but with tonight's Bluemont 5K there will be at least one to report on next week. After that the next Bunion Derby race is the Steve Thompson 8K on August 3. The entire schedule of races is on the club Website at dcroadrunners.org. All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy Running!

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

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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.