3 to 6 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather may be challenging, with temps in the low-70s and lower than very high humidity at 92%. In addition, we could have showers including thunder showers (in which case we will suspend during lightning). I've gotten some emails about the Distance Medley ladders, and after consult with Coach Rich, it seems that for fall marathons a better workout tomorrow would be to run some 1600s. Plan accordingly and bring some fluids because we will be sweating!

September 16, 2021 – TMBC: 3 to 6 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 to 6 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1600m

Gazelles: 7:15 to 8:00 Pace, 4 to 5 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 to 4 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 more intervals than we usually do, so pace yourselves.

... and the Coach Rich Report –

Hi Everyone. Well large races returned this weekend with Cherry Blossom and there is one almost every weekend for some time to come. Reminder to shoot me an email with what races you are running so I can track everyone's results, rich@dcroadrunners.org. Especially interested in who might be running the DC Half this weekend then the Parks HM the next weekend.

Some great running at the Cherry Blossom 10M by the crew ...
55:45 - Marty McCormick, just missed the podium with 4th 40-44
1:07:18 - Carrie Dunn, PR, 1st 45-49
1:03:58 - Nate Rathjen, PR
1:07:26 - Steve Peterson, 2nd 55-59
1:14:29 - Alex Cooke
1:15:03 - Kate Scott
1:15:17 - Mark Bourgeois
1:15:35 - Liz Ozeki
1:16:08 - Kenneth Riley
1:18:38 - Yared Addisu
1:27:26 - Emily Riley
1:36:33 - Keith Campbell
1:44:41 - Dara Schumann
1:54:17 - Jill Brasky

Congrats to Anne Coia on running the 9/11 5K yet again and this year in 28:46.

This Saturday are the final Bunion Derby races, the Women's Distance Festival and the Run After the Women 5K's. After this race, the next club race is the National Capital 20M / Janet Braunstein Memorial 5M on Sunday September 26. You can sign up to run and / or volunteer at both on the club website: dcroadrunners.org

GRC is offering a special discount weekend for all DCRRC members (not just trainees). During the weekend of October 2nd-3rd, GRC will offer a full 20% off discount to all members on full-price merchandise, excluding electronics (no Garmin etc.). Check your email from the club in the coming week. You will be getting a code to use at the store. Please make sure your membership is up-to-date as only registered members will receive this email.

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.