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Ladder (up and down): 400, 800, 1200, 1600, (1600), 1200, 800, 400

Hi Everyone. Big Guy is away this week so I will be out there with you in the morning. The workout is a Ladder (up and down): 400, 800, 1200, 1600, (1600), 1200, 800, 400. All with 400 rest. Pacing is 5K pace for 400s and 800s, 10K pace for the 1200 and 1600 (or 2 of them if you want to lengthen the workout.)

At the races last week ...

Paul Ryan ran the mile at the PVTC track meet in a time of 6:36. This was his best time this year and as most always he was the fastest running in the 70+ AG. Way to go Paul!

The 3M XC race was the final race of the Bunion Derby series. It was great to see many of you there volunteering, racing and enjoying the Club Picnic, Here are results for crew members that ran the race.

17:46 - Roderigo Vellon, 2nd OA
19:37 - Christie Wetzel, 1st OAF
20:38 - Ken Strazzeri, 2nd 40-49
21:10 - Jack Phillips, 1st 20-24
21:11 - Anna Staats, 2nd OAF
21:31 - Elise Mullenniex, 1st 30-34
25:16 - Brian Young, 2nd 45-49
26:17 - Paul Ryan, 1st 70-79 and doubling back!
28:02 - Anne Coia, 2nd 55-59

The National Capital 20M and Janet Braunstein 5M are the next races on the club calendar on Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/

Happy running!
Rich

3 to 5 x 1600m in 10k, 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 about ideal in August, with temps in the mid-60s, fairly humid at 91%, and a little wind! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

August 17, 2023 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 to 5 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals

First 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." 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 –

Hi Everyone. Several crew members at the races this weekend and last night ...

Paul Ryan ran the Anacostia Parkrun 5K in 24:35. He was 2nd overall, but as he tells it, in a real small race. Way to go Admiral!

At the Paul Thurston 4.5 around Burke Lake last night several crew members competed in the next to last of the Summer Bunion Derby Series Races. Congrats to all. Special thanks to Paul Ryan for stopping and helping a runner in distress.

37:33 - Yuko Takakusaki, 1st 55-59
41:53 - Paul Ryan, 1st 70+
42:05 - Bonnie Harvey, 1st 30-34
44:58 - Eunja Rau

The next club race is the 3M XC race this Saturday August 19 starting at 4:00PM. This will also be the club picnic and will be held at the Lake Accotink Pavilion. The picnic is a family event. There are kids races and of course District Taco food for all. To sign up to run or volunteer for either event go to http://www.dcroadrunners.org. I look forward to seeing many of you there.

Happy running!

Coach Big Guy will see you at the Yorktown Track tomorrow, with a special guest appearance by Coach Rich - Yay!