3 to 4 x 1600m in 10k, 400m jogs

Fellow Endorphin Junkies

We return to Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be challenging, with temps around 50 degrees, high humidity at 91%, gusty winds, and almost certainly a little rain. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

April 7, 2022 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 intervals

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 from long distance form to speed work form – 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 to pace yourselves no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Hi Everyone. Hope all are enjoying our April showers! Lots of racing this past weekend.

Eunja Rau got a nice PR and BQ at the Revel Mt. Charleston Marathon in Nevada. Her time was 3:53:47 and is now hoping she is far enough below the 3:55 BQ time. Congrats Eunja. I can't imagine what your quads are feeling like this week!

Our favorite Admiral, Paul Ryan ran the Anacostia Parkrun 5K in 22:09. Paul is gearing up for a sub 22 effort later this Spring. He did this one in the middle of his 10M long run so I have a good feeling about that sub-22. Do I hear sub 21? Way to go Paul.

At the Salisbury HM Rodrigo Vellon was led off course with about 12 other runners adding a 1/4 mile to the HM distance. Just a total bummer. His time was 1:19:29 with that extra 1/4 mile was good for 2nd AG. Christie turned in a fine time of 1:21:46 which was good FTW. Way to Christie!

Lots of great racing at the Cherry Blossom 10M.
54:21 - Marty McCormick, PR, 2nd 40-44
1:03:55 - Liz Ozeki
1:04:30 - Steve Peterson
1:04:54 - Nate Rathjen
1:06:20 - Tatyana Steis, PR, 2nd 45-49
1:06:22 - Anna Staats
1:06:32 - Carrie Dunn, PR, 3rd 45-49
1:13:31 - Melinda Metz
1:14:03 - Kate Scott
1:17:54 - Mikala Whitaker
1:19:59 - Emily Riley, PR
1:27:50 - Kenneth Riley
1:28:05 - Chris Walsh
1:32:13 – Coach Big Guy (Over 60 PR and 4 minutes faster than the Club Challenge a month ago)
1:39:39 - Dara Schulman
1:40:52 - Lisa Towell
1:48:57 - Keith Campbell

Congrats to all our racers.

The club is still looking for volunteers for our DCRRC waterstop at the Parkway Classic on April 24. If you can help please register at: https://www.dcroadrunners.org/volunteer/parkway

Happy running!

Rich

Coach Big Guy will see you at the Yorktown Track 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.