Distance Ladders - 1000/800/600/400/400/600/800/1000 w/400 jog rest

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 Fall-Like, with temps in the low 50s, some humidity at 82%, and some wind – great running weather! Even with these nice conditions you should still bring water for hydration after every interval before you start the intervals at our traditional start spot.

September 29, 2022 – TMBC: – Distance Ladders – 1000m/800m/600m/400m/400m/600m/800m/1000m - in Cruise Interval Pace (10k pace) down the ladder, and in Interval Pace (5k pace) going back up the Ladder, all intervals with 400m easy jogs in between

Water breaks are important ALL year round, even when it cool as tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish an interval at the traditional start spot.

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range to a little higher, and if your rates are 90% of Max or higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace, then 5:30 to 6:15

Wolf Pack: 6:30 to 7:00 Pace, then 6:15 to 6:45

Gazelles: 7:15 to 7:45 Pace, then 7:00 to 7:45

Coyotes/MTP Trainees: 7:45 to 10:30 Pace, then 7:30 to 10:00

This week's workout is a combo workout, which will certainly build strength but will help sharpen your speed – especially if you are doing shorter races in addition to a fall marathon. As always, don't go out too quick on the first interval, and try to make each interval a bit faster than the last. Since there are 8 longer intervals, you really need to plan and monitor your effort on this workout – not using all your gas as you go down the ladder, because you will need a lot to get back up the ladder. Coach Ed suggests if you want to shorten the workout you should drop the final 1000, and for those inside three weeks to marathon time, and definitely those inside two weeks, you should drop the final 1000 – you will get almost all of the benefit of the workout before that 1000m interval.

Here is the Coach Rich Club News this week:

Amazingly, Coach Rich had no news this week – but he will see us all tomorrow morning.

Instead, I will give you a teaser from a great article on a common running problem – the "Overstride." As I like to teach you all, you should run your TMBC intervals with a different form than your marathon form, just as you would not use a big driver to putt in a golf game. Unfortunately, that lesson is easier preached than practiced, and even with competitive collegiate runners, like those Coach Jill and I watched this Tuesday morning as we did our speed workout, good runners can fall victim to overstriding (as well as mediocre runners such as your own Coach Big Guy, who fights against overstriding on occasion). The complete "Overstride" correction article with very helpful pictures is at:


Here is a helpful excerpt from the Article: "If you've ever looked for guidance on running form, chances are, you've probably heard of a little something called overstriding. It's one of the most common and notorious running issues out there... yet very few runners fully understand what it is and what it means for their running gait. An overstride, in its most basic definition, occurs when your front leg extends too far in front of your body whenever you take a step."

Coach Big Guy and Coach Rich will be at Yorktown tomorrow!


Upcoming Events

Gar Williams Half Marathon
Sun, Dec 4th, 2022, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 11th, 2022, @10:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 7th, 2023, @7:30am
Sat, Jan 14th, 2023, @9:00am
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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.