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3 x 1600m in 10k, 400m Jogs

Fellow Endorphin Junkies -

The weather Thursday will be pretty nice with Temps in the lower 50s and with lower humidity at 62%, a little windy at 8 MPH, but you should still remember to bring fluids because you need them whenever you run – tomorrow after every 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:

February 27, 2025 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

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

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!

... and the Coach Big Guy Report –

TMBC was well at the Club Challenge 10 Miler on Sunday. If I missed you it is because it is SO difficult to check these results on the Howard County Strider's website – send me you results and I will take care of you next week! Here are the results:

Club Challenge 10 Miler

Elise M - 67:30 13th Overall Female – Smokin!

David M - 72:53 – Way to Go!

Yuko T - 82:45 – Great Work!

Yves N - 2:11:33 – A Wrong Turn Cost him a lot of time!

The next Snowball Series Race is this upcoming Sunday the 2nd – the Belle Haven 8k – with a 8 AM start –for those running sign up for the race or to volunteer on the Club Website: dcroadrunners.org. More importantly – sign up for the Club Banquet this Sunday night the 2nd – details on the Club website – should be great!

Happy running!

Coach Big Guy will see you at Yorktown Track at 6 AM after warmup tomorrow!

2 x 20 minutes @10 mile pace

Fellow Endorphin Junkies –

The weather tomorrow will be cold with Temps in the low 20s, but with low humidity at 53%, with little wind at 7 MPH, and the "snow" should hold off till 10 AM. There may be some slick spots on the track, so be careful, but it should be passable. 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:

February 20, 2025 – 2 x 20:00 minutes in 10m Race Pace, with 3:00 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow between and after the Tempo runs

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

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Big Guy Club News this week:

We had some excellent results in the Valentine's Day 10k and 20k Swim Meet, er, Race and Relay – which were kind of wet! ;-)

Elise M. finished 3rd overall in the 10k, and first in her Age Group in 42:19 – great work Elise! Ageless Wonder Paul Ryan finished first in his Age Group with a 54:19 – woo, hoo! Finally, in the 10k, Coach Eunja finished 3rdin her Age Group with a 69:34.

While it is hard to tell on Athlinks, it looks as if TMBC swept the Top 2 Places in the 20k relay. In first, as predicted by Coach Big Guy, Zach (10k 38:18) and Coach Anna (41:04) for a combined 20k time of 79:22 and very cute teddy bear prizes (Coach BG would LOVE to adopt one!). In second, our recently married love birds, Jonathan (38:27) and Bonnie P (52:00), for a combined time of 90:27 for 20 kilometers – Great Work by all you sweethearts!

The Club Challenge 10 Miler is this Sunday, good luck to all the racers! Get the details on the bus and everything on the Club website:www.dcroadrunners.org.

Coach Big Guy will be in Austin house hunting, so Coach Andrew Golden will more than ably fill in for me at Yorktown in the morning!