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Distance Medley Ladders, sort of

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 cooler, with temps in the upper 50s, higher humidity at 96%, a slight breeze, and a slight chance of rain. Even with these decent conditions you should still bring water for hydration after longer intervals before you start the rest intervals.

We have been told again this year that the Yorktown track will be closed for resurfacing from mid-June to Mid-August. We've been told that in the past and it did not happen. Still, the contingency plan is to move TMBC to the W&L track, as we often do in the winter with ice/snow/etc., if Yorktown closes – we will supply more details as they develop.

May 16, 2024 – TMBC: – 1200m in 10k, 400m jog, 400m in 5k, 200m jog, 800m at 5k pace, 30 seconds standing rest, 200m at 95%, followed by 4 minutes rest w/hydration, then repeat sequence – plus a third time for Stallions

Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

NOTE: I expect to see your heart rates in the Mid to high 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 7:15 Pace

Gazelles: 7:00 to 8:15 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a speed/stamina workout, aimed at building strength and endurance for your Summer races. Ease into these, and be careful on the track, especially the 200s, as it may be slick from all the rain – we will probably have to stride through puddles! The 200s should be in 3k to 1k speed and be careful as you finish not to come to a quick stop – slow down over 20 to 30 yards and avoid pulling a muscle, then hydrate! This is not really the Distance Medley, as the last leg of that is 1600m, not 200m, but you will be thanking Coach Ed you are only running 200 meters when it finishes! ;-)

Here is the Coach Big Guy Club News this week:

Greetings Thursday morning faithful!

Still nobody sending the Big Guy their results, but Admiral Paul noticed on Strava some great times by TMBCers at the huge and fast Broad Street 10 Miler in Philadelphia two weeks ago:

Broad Street 10 Mile

Our own Rodrigo Vellon ran a 55:48, which was good for 28th in his age group and 125th overall in a huge, competitive race – way to go Rodrigo! Christie was not too far back at 61:34, 8th in her age group and 402nd overall – a fabulous result! Finally, our Carrie Dunn ran a 65:18, good for 2nd in her age group – another great race!

The Admiral - Paul Ryan - is also the race director for the WDF/RATW on Sunday June 9 at Bon Air park. He needs 10 volunteers and right now only has one. If you're not planning to run the race, please consider volunteering. Details for this race, including volunteer and race signups, is on the DCRRC Homepage along with more Bunion Derby race signups at dcroadrunners.org.

Happy Running!

Coach Big Guy will be at Yorktown tomorrow!

3 to 5 x 1600m, 400m jogs + 2 - 4 x 200m in 5k, 200m 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 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!!!