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

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be a bit challenging, with temps in the upper 70s, high humidity at 87%, but with a nice breeze I've noticed all week, and little chance of rain. With these conditions, you should bring water for hydration after every interval before you start the 400m jog rest interval. If you are running the Bluemont 5k tonight, either SLEEP IN!, or come for some easy recovery miles on the track and fellowship.

July 21, 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Here is an excellent article on "Overstriding": https://compedgept.com/blog/running-form-overstride/?utm_source=Six+Minute+Mile&utm_campaign=3b2f4e2c94-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-3b2f4e2c94-7669806. Instead, 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 –

Coach Rich is at the World Track Championships at legendary University of Oregon Heyward felid, and we are ALL just a little bit JEALOUS! ;-) Some INCREDIBLE performances by the US men, but none better than the sportsmanship of Rai Benjamin who finished Second in the Men's 400m Hurdles, but spent all his time praising American Trevor Bassit who finished third. As with the TMBC, Benjamin had been sending inspirational texts throughout Bassit's training telling him he COULD do it – and he did! Bassit returned the favor, praising Benjamin as his inspiration.

Back here in the DMV, we had some excellent results for a trio of TMBC runners in last week's Bluemont 5k. David Meeks was first in M55-59 in 27:18, Eunja Rau was 1st in W50-54 in 37:13, and Anne Coia was 4th in W55-59 in 41:13. Occasional TMBCer Dylan Bartlett finished second in M35-39 in 27:18. Congrats to all our TMBC runners, and if I missed your race or result, drop me a line and we will include it next week!

Coach Big Guy will see you at the Yorktown Track at 6 AM after warmup tomorrow, as Coach Rich is still cheering on the USA!

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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.