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3 to 5 x 1600m in 10k to 5k pace, 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 cold (a welcome change from the 80s in ATX), with temps in the low-30s, low humidity at 44%, and a bit of wind, at 9 to 14 MPH! With these decent conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. Coach BG hosted a fabulous Buddy Holly Bash with 8 bands, saw 16 movies (including 13 World Premiers), saw 74 other bands, and attended 12 hours of CLE, so he will be exhausted in the morning!

March 21, 2024 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 to 5 Intervals (last 2 intervals in 8k to 5k pace)

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals (last interval in 8k to 5k pace)

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals (last interval in 8k to 5k pace)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals (last interval in 8k pace)

My suggestions for number of intervals is just that – a suggestion – remember to leave enough in the tank for the last couple of intervals, 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 intrervals. 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. Some nice racing by the crew this past weekend. Enjoy the roundup ...

Rock-n-Roll Half Marathon

1:23:08 - Yared Addisu

1:28:31 - Elise Mullenniex (1 sec off the AG podium!)

1:28:34 - Brian Young

1:39:11 - Kate Scott

Shamrock Half Marathon

1:17:25 - Rodrigo Vellon

1:23:47 - Jack Phillips

1:24:30 - Christie Wetzel, 2nd 30-34

1:30:47 - Anna Staats, 1st 20-24

At the Shamrock Marriage-thon, Hope Seck got in a 26.2M training run for Boston while pacing her husband Ben in his first marathon. Make sure you see her great photos from a great weekend. Ben unfortunately had to travel through the pain cave over the last 10K. Hope has related that pain to child-birth (3x). I am sure that did not make Ben feel any better but he is now a marathoner! Way to go Team Seck!

Ft. Hunt 10K

42:42 - David Meeks, 1st 60-64

43:20 - Dexter Steis

49:15 - Yuko Takakusaki, 1st 55-59

53:57 - Kevin Cunningham

58:13 - Eunja Rau, 2nd 50-54

1:00:20 - Lisa Towell, 3rd 55-59

The Snowball Series is complete and the Bunion Derby Series will start up in June.

Happy Running!

Coach Big Guy has returned from SXSW in Austin and will see you at the Yorktown Track tomorrow!

4-6 x 1000 @ 5K pace, 400 rest

Hi Everyone. Big Guy is still in Austin this week. I will be kicking things off tomorrow morning. As usual, be warmed up and ready to start at 6:00AM. Weather looks amazing with the temp at 50', dry and no wind.

The workout is Ks for tomorrow as follows: 4-6x1000 at 5K pace with a 400 recovery.

No races to report on from last weekend but best of luck to everyone running at the RockNRoll Half and Shamrock races. If I am not following you on Strava, make sure and let me know you are running so I can track results.

Also, good luck to all running in the final Snowball Series Race, the Ft. Hunt Park 10K on Sunday. Still time to volunteer or register to run: www.dcroadrunners.org

Lastly, it was great to see many of you at the club banquet and awards ceremony on Sunday night. Special shout out to TMBC members who won awards. Hope Seck for Most Improved Female of 2023 and Tatyana Steis for Best Female Master for 2023. Hope also spoke at the event and thanked many of you fellow Thursday morning faithful for helping her along the way.

Ladies, congratulations once again. Your dedication and hard work are admired by all of us. We are all so very proud of you!

Happy running!
Rich