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 low-30s, lower humidity at 83%, and a little wind! With these decent conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.
January 11, 2024 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, finishing 2 x 400m in 5k Pace
Stallions: 5:45 to 6:30 Pace, 4 to 5 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
My suggestions for number of intervals is just that – a suggestion – remember to leave enough in the tank for the 400s, so maybe drop one 1600 unless you are "feeling it." Next thing to remember – please start slower in that first interval – say 10-mile pace, then gradually increase pace until you are running at 10k pace. You could even run the entire first interval at 10m pace, just getting faster – remember "last set, best set." 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 –
Greetings Thursday Morning Faithful. A real nice turn out from our crew at the Al Lewis 5 and 10M races ...
Al Lewis 5M
28:30 - Rodrigo Vellon
51:37 - Mark Bourgeois
Al Lewis 10M
1:03:27 - Yared Addisu, 2nd 40-44
1:03:42 - Jack Phillips
1:04:15 - Anna Staats, 3rd OAF
1:04:55 - Kevin Finnerty, 1st 45-49
1:05:05 - Brian Young, 2nd 45-49
1:06:03 - John Peruski
1:06:15 - David Meeks, 1st 60-64
1:06:41 - Christie Wetzel, 1st 35-39
1:08:50 - Elise Mullenniex, 2nd 30-34
1:13:26 - Hope Seck, 2nd 35-39
1:14:56 - Kate Scott, 2nd 40-44
1:20:15 - Bonnie Harvey
1:24:31 - Yuko Takakusaki, 2nd 55-59
1:29:52 - Eunja Rau, 2nd 50-54
1:33:57 - Anne Coia, 3rd 55-59
1:37:21 - Big Guy, 3rd 65-69
1:38:09 - Lisa Towell
1:40:36 – Jill Brasky, 3rd 45-49
Next club race is this Saturday at Carderock, the JFK 20K and MLK 5K at Carderock. Register to run or volunteer at https://www.dcroadrunners.org/. There will be no SLR – so try a race instead!
The January DCRRC Happy Hour is next Thursday Jan 18 at Ireland's Four Courts starting at 5:30. The club provides food. Come on out and join in the new year cheer with your running buddies. I hope to see many of you there.
Happy Running!
Coach Big Guy will see you at the Yorktown Track tomorrow!
