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 Nice, Warmer with temps in the Upper-40s, some humidity at 86%, a little wind, and looks like we will miss the rain! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. I caught a bud at SXSW, so Coach Mary K will kick things off as IO do not want to expose anyone.

March 23, 2023 – TMBC: 3 to 4 x 1600m in 10 m down to 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

First thing – start slow – 10 mile pace, then gradually increase pace each interval until you run at least the last one in 10k pace. Second, 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 –

Coach Rich is in New Zealand, and I will never be able to do a report as well as him, but I DO know one race to report – Hope Hedge Seck Qualified for Boston at Shamrock, running a 3:28:21 marathon – CONGRATS!!!!!

We have urgent needs for volunteers at several upcoming Club and external races the club is supporting. Please "pay it forward" by coming out and supporting our running community!

Friday, April 1 to Sunday, April 3: Cherry Blossom 10-Mile and 5K races, go to the Club website to volunteer or email Nita Roncone.

Sunday, April 23, PNC Parkway Classic 10 Mile Water Stop, go to the Club website to volunteer.

Happy running!

Coach Mary Kusler will see you at the Yorktown Track tomorrow

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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.