DC Road Runners - Enter your slogan here

5 to 10 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be changeable, with Temps at 68 degrees but with very higher humidity at 99%, with little wind at 6 MPH, but a some chance of rain, and even though it has supposed to be raining all day for the past two days you may have noticed it is off and on, and usually only for 20 or 30 minutes and very light (even misty) – we shall see! 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:

September 26, 2024 - 5 to 10 x 800m in 5k with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 8 - 10 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 7 – 9 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 8 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 5 - 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are racing on Sunday, please take it easy and don't do more than 6 intervals – and most people only should do 6 to 8 – 9 or 10 only if you are deep into training for a longer race or marathon at least 4 weeks out and you are in great shape.

... and the Coach Big Guy Club Report –

If there were any amazing performances this past week, I must have missed them! Please, please, please send me your results!

The National Capitol 20 Miler is on Sunday, along with the Janet Braunstein 5 Miler – you can sign up on the Club websitre. The entire schedule of races and signups are on the club Website at dcroadrunners.org. All the series races are free to Club members, but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy Running!

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

3 to 6 x 1600m in 10k, 400m Jogs = 2 x400m in 5k, 200m jog

Fellow Endorphin Junkies

The weather tomorrow will be changeable, with Temps at 65 degrees but higher humidity at 90%, with little wind at 8 MPH, but a good chance of rain, and even though it has supposed to be raining all day for the past two days you may have noticed it is off and on, and usually only for 20 or 30 minutes – we shall see! 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:

July 22, 2021 – 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 –

Lots of Truly AMAZING Performances this past week! A BIG contingent of Club Runners ran the DC Half, with several TMBCers PR'ing and a couple of truly amazing splits for Elise, Christie and Rodrigo!

DC Half

Rodrigo Vellon – 1:14:30 – PR and 5:39 pace for a Half Marathon – WOW!

Elise Mullinax – 1:25:47! PR and 6:30 till she died – but she didn't!

Christie Wetzel – 1:26:56 PR and Hot on Elise's heels!

Jack Phillips – 1:26:00 – A GREAT effort – don't know if it was a PR

Ken Strazzeri – 1:29:20 PR, and 8th in his 45 – 49 AG - Superb!

BTW – Ken has a Bib for the Army 10 Miler he can transfer if anyone is interested – contact me and I will let him know. All I can say is that I could not be prouder of the TMBS Group at the DC Half – they were incredible!

These Speed Demons were not the only ones racing this past week – The Club ran the postponed Bastille Day 4 Miler on Sunday – same day as the DC Half:

Yuko Takakusaki 31:35 2nd AG

Paul Ryan 33:54 1st AG

Anne Coia 39:31 3rd AG

Lisa Towell 41:23 4th AG

Great work for the Thursday morning group at the Club race!

Admiral Paul actually pulled a double this past weekend, with Paul running the Parkrun 5k at Fletchers on Saturday, winning his age group – so a Double Age Group win over two successive days – way to go – a Wardian Double!

The National Capitol 20 Miler is in a couple of weeks, along with the Janet Braunstein 5 Miler. The entire schedule of races is on the club Website at dcroadrunners.org. All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy Running!

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