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6 to 16 x 400m, 100m jogs

Fellow Endorphin Junkies -

Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be terrific in the morning with temps in the upper-50s, only 70% humidity, and a little bit of wind. Given the nice conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!

Given Marine Corps on Sunday – good luck to all! - there will be a wide range of approaches tomorrow to this workout. While there is a big range of intervals tomorrow – 6 to 16 - most of us will do lots more than 6 – probably at least 12 - but only the hard core will approach 16 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM. If you are racing Sunday, 6 to 8 400s in 5k will be closer to the ticket, for sharpening, and you could even stretch the 100m jogs to 200m, as you will not want to tire from this workout. If you are NYC-Bound, try 12 to 16 400s, starting at 10k pace, but ending closer to 5k pace, and don't be afraid to stretch the jog or even do a little walking so you do not overtrain.

October 24, 2024 – 6 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals (depending on Race Schedule)

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals (depending on Race Schedule)

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals (depending on Race Schedule)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals (depending on Race Schedule)

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Big Guy Report –

I did not receive any email reports and given the fact that I was super busy in ATX the last two weeks, I missed races on Strava – so PLEASE send me your race reports!

For those of you who did not get the Club email, Mrs. Big Guy and I will be hosting a Club Happy Hour at Chez Big Guy, aka Baile Ceol, tomorrow night (Thursday) October 24 from 6 to 8 PM. Great Mediterranean food, free beer and wine, fab music, and incomparable Southern Hospitality will be served – we hope to see you there!

The Alexandria Turkey trot is set for Thursday November 28 at 9 AM, and you can volunteer AND run – I sign up people every race day morning and then run the race – and there is volunteer work the week before getting ready. The Race is SO important to the Club, bringing it recognition and bringing in funds to help us stage all the rest of our races, so PLEASE sign up and register!

Good luck to all competing at the Marine Corps Marathon and 50k this weekend. I will be there cheering and looking for you! If you need a little boost on the course I will be ready to jump in and help if you want a slow pacer – just drop me an email (bigguy at dcroadrunners.org).

Happy running!

Coach Big Guy is back from ATX and will see you at Yorktown Track at 6 AM after warmup tomorrow!

3 to 6x 1600m, 400m jogs + 2x 400m, 200m jog

Fellow Endorphin Junkies

The weather tomorrow will be lovely, with Temps in the mid-40s and lower humidity at 65%, with little wind at 8 MPH, and almost no chance of rain! You should 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 will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

October 17, 2024 – TMBC: 3 to 6 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace, 4 to 6 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace, 4 to 5 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 5 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace, 3 to 4 x 1600m

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 to speed work – 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 – cadence should increase measurably on the track as opposed to the road and trail. 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 we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Big Guy Club Report –

No one sent me their results, and since I am in Austin for the ACL Music Fest and US Formula 1 Gran Prix, I did not see much of anything in Strava, except for Coach Eunja's race at the Chicago Marathon. We all have those days when we are the Bug, not the Windshield, and an injury, even if it is minor, nags too much, but as they say, when the going gets tough, the tough get going – and Eunja certainly did, gutting out her 34th marathon state – Illinois, in Chicago, enjoying the crowds and music even if she did not enjoy her time – great, gutty work Coach Eunja – we are all proud of you!

Apparently I am hosting this month's Club Happy Hour at Chateau Big Guy, 4725 Rock Spring Road Arlington VA, 22207, next Thursday the 24th at 6 PM – party of my slow but sure farewell tour (like my races! ;-) ), as Mrs. BG and I are headed to Austin Full time next June 2025 – come out and enjoy the season and some great fellowship – more details on the club Website at dcroadrunners.org.

Since I am still in Austin for the US Gran Prix, Coach Anna will see you all tomorrow morning. Happy Running!

Coach Big Guy is in ATX so Coach Anna will see you at 6 AM after warmup tomorrow!