Fellow Endorphin Junkies -
The weather tomorrow will be nice, with Temps in the high-50s and some humidity at 85%, with some wind at 6 MPH, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Coach Big Guy is in Austin, so Coach Andrew is standing in and doing a much better job kicking things off! Workout as follows:
May 8, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between
Stallions: 5:45 to 6:30 Pace for 1600s, 4 to 5 intervals
Wolf Pack: 6:30 to 7:15 Pace for 1600s 4 intervals
Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals
Coyotes/MTP Trainees for 1600s: 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 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 – "Last Set, Best Set!" - remember to work towards negative splits! In this workout, those 400s give you a chance to flash your speed for the "Best Set!"
... and the Coach Big Guy Report –
Our own Marty McCormik recently ran the Jersey City Marathon with a superb 2:34:42 – Good enough for 22ndplace overall out of more than 3000 runners, and Third Place for Masters Runners!!! Way to go Marty!
The Club's One Hour Track Run returns next week on Wednesday night at 7 PM - details on the CLub website:ÂÂ www.dcroadrunners.org
Please remember to email me your race results – bigguy at dcroadrunners dot org.
Happy running!
Coach Big Guy is in ATX, so Coach Andrew Golden will see you at Yorktown Track at 6 AM after warmup tomorrow!
