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 quite warm, with temps in the upper-60s, higher humidity at 77%, with a bit of wind and a chance of a thunderstorm. With these challenging conditions, you should bring water for hydration after every interval before you start the 400m jog rest interval.
May 9, 2024 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, then finish w/2 – 4 x 200m in 5k pace, 200m jogs
Stallions: 5:45 to 6:30 Pace, 4 to 5 Intervals (3 to 4 x 200m)
Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals (3 to 4 x 200m)
Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals (2 to 3 x 200m)
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals (2 x 200m)
My suggestions for number of intervals is just that – a suggestion – remember to leave enough in the tank for the 200s, 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." As you can see from above, we want you to get faster on the last intervals. 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 so your final interval is quicker than your first interval – remember to work towards negative splits and leave a little for the "finishing 200s."
... and the Coach Big Guy Report –
SO, nobody sent me results this week or volunteered to take the baton from Coach Rich, again – would anybody please help who actually races on a regular basis? I found nothing from last weekend, except another great 5k by the Admiral, Paul Ryan, who of course won his age group in approximately 24:30, but fell a bit short of his and Coach Rich's tough pre-race goal – still a great time from the ageless wonder! In addition, I missed out on Anne Coia's great 2:04:40 at the Eugene Half Marathon, which placed her in the Top 20 of her age group – way to go Anne!
The Club Happy Hour has been pushed off to Thursday May 23rd at the Four Courts, and signups are open for the first Bunion races, including the Women's Distance Festival and the Run After the Women on Sunday June 9 - Details for all of these are on the DCRRC Homepage at dcroadrunners.org.
Coach Big Guy will be at practice tomorrow, but will probably just be running easy due to a bad back – remember to do your Core Exercises!!!
