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 very nice, with temps in the upper 60s, higher humidity at 95%, but with a nice breeze I've noticed all week while running recovery runs on the track, and a slight chance of rain. With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.
September 8, 2022 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then finish with 2 x 400m in 5k Pace with 200m jog in 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 –
Greetings Thursday Morning Track Fans. Just back from a weekend of Michigan Football fun. Subsequently, my apologies for those who raced and I did not see your results. I wasn't doing any checking.
At the Larry Noel 15K on Sunday night, Hope Seck was the 1st OAF in a time of 1:12:37. Way to go Hope. How exciting. Huge congrats!
The National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer.
Happy running!
Coach Big Guy and Coach Rich will see you at the Yorktown Track at 6 AM after warmup tomorrow!
