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 cold, with temps in the lower 30s, lower humidity at 68%, somewhat windy at 14 mph, and no chance of rain. With these good conditions – if you dress warmly - you should still bring water for hydration after every interval before you start the 400m jog rest interval.
November 17th, 2022 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs in 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 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. 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 too 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 track fans. Several crew members were racing last weekend. Unfortunately, all but 1 of them were running in Richmond in very tough weather conditions. Super warm and humid is just not what you want or need for a marathon. That said, big shout out to Rodrigo and Melinda as they turned in fantastic performances in the marathon. Not their PRs but pretty close for both of them. In the half, Yared Addisu continued to pile on PRs. This one by 4 minutes! Congrats to them and all of you Richmond Marathon and Half Marathoners (sorry if I missed anyone):
2:44:50 - Rodrigo Vellon, 2nd 30-34
3:04:03 - Adam Mann
3:09:13 - Christie Wetzel
3:20:15 - Melinda Metz, 3rd AG
3:29:21 - Brian Young
Half
1:23:35 - Yared Addisu, 3rd 40-45
1:38:35 - Nate Rathjen
1:49:53 - Kate Scott
2:17:44 - Miguel Cuya
Not in Richmond, but marathoning was Carrie Dunn who traveled to Nashville for cold conditions and the Nashville Half Marathon. Carrie ran a fine 1:30:33 for 1st place AG and 5th OAF. Congrats Carrie!
DCRRC Happy Hour is tomorrow night November 17 at the First Down Sports Pub near Ballston. It will start at 6PM. Bunion Derby Awards will be given out.
The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.
The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.
New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director andI am still in need of 16 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.
Happy running!
Coach Big Guy and Coach Rich will see you at the Yorktown Track tomorrow!
