3 to 4 x 1600m in 10k, 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 Warmer (LOL!) with temps near 50, lower humidity at 73%, little wind, and near zero chance of rain – almost perfect running weather – in January! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

January 5, 2023 – 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. 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 –

Happy New Year to all of you Thursday morning faithful. We kicked off the new year with our annual Predictions & Resolutions 5K. It was a beautiful day and we had 194 runners start and finish. Many thanks to those of you that volunteered and congrats to all of you that ran the race.

Predictions & Resolutions 5K
17:44 - Rodrigo Vellon, 2nd OA
22:14 - Hope Seck, 1st 35-39
24:09 - Yuko Takakusaki, 2nd 55-59
25:49 - Judah dal Cais
32:39 - Eunja Rau

The Al Lewis 10M is this Saturday Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

I won't see you guys tomorrow morning as I twisted my IT band down near my knee while jumping a puddle along the towpath yesterday. Gonna take a few days off running to let it calm down. Hope to see you all out there next week.

Happy running!

Coach Big Guy will see you at the Yorktown Track tomorrow!


Upcoming Events

DCRRC Langley 8K
Sat, Feb 4th, 2023, @10:00am
George Washington's Birthday Marathon and Relay
Sun, Feb 19th, 2023, @10:00am
DCRRC Burke Lake 12K
Sun, Mar 5th, 2023, @10:00am
DCRRC Fort Hunt 10K
Sun, Mar 12th, 2023, @8:00am
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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.