Fellow Endorphin Junkies
Tomorrow's weather will be winterlike, with temps in the mid-40s and higher humidity at 80%, a little cloudy and damp. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m job rest interval.
December 2, 2021 – TMBC: 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, 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 –
Greetings Thursday Morning Faithful and welcome to December. I saw a few snowflakes as I started my run yesterday. Hopefully they generally stay away and keep us on the road this winter.
In the news first and foremost this week is the arrival of Nicholas Vincent Seck. Big congrats to Hope and hubby Ben on the arrival of child number 3 and boy # 2. They are now officially outnumbered! Seems Hope came back after kid #2 and got a big marathon PR so I wonder what kiddo #3 will bring :)
Some real nice performances and a lot of fun was had at the Annual Alexandria Turkey Trot 5M. Congrats to all of you.
30:49 - Nate Rathjen PR
33:38 - Yared Addisu
42:17 – Coach Big Guy
45:26 - Shawna Barry
47:40 - Eunja Rau
50:59 - Mary Kusler running with son Will
Can the Bird Turkey Trot 5K - Well done all.
21:40 - Katie Stilling
22:04 - Kenneth Kenneth Riley
25:31 - Emily Riley
Paul Ryan ran two Parkrun 5Ks. On Thanksgiving the Fletchers Parkrun in a time of 23:29 for an AG win then on Saturday the Anacostia Parkrun in a time of 23:41 on a real windy course. Way to go Paul!
Very sorry if I missed races others participated in. I did my best to track everyone.
The first race of the 2021-2022 Snowball Series is this Sunday December 5. The Gar Williams Half Marathon is free to club members. The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html. You can register to race or volunteer.
The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event: https://www.facebook.com/events/309599353946554
Good luck to the crew heading out to CIM this weekend and Happy running to all!
Coach Big Guy and hopefully Coach Rich will see you at 6 AM after warmup tomorrow!
