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3 to 4 x 1600m in 10k, 400m jogs + 2 x 400m in 5k, 200m jog

Fellow Endorphin Junkies -

First, I apologize for the Late posting – I had a DAY! – but Mrs. Big Guy and I are finally in Atlanta after a lot of delays, etc. The weather Thursday will be decent with Temps in the mid 40s and with lower humidity at 61%, pretty windy at up to 15 MPH and little if any chance of rain, 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 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

March 6, 2025 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m at 5k pace, 200m in between

Stallions: 5:45 to 6:30 Pace for 1600s, 4 intervals, then 5 to 10 seconds faster on 400s

Wolf Pack: 6:30 to 7:15 Pace for 1600s, 3 to 4 intervals, then 5 to 10 seconds faster on 400s

Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals, then 5 to 10 seconds faster on 400s

Coyotes/MTP Trainees for 1600s: 8:00 to 10:00 Pace, 3 intervals, then 5 to 10 seconds faster on 400s

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! In this workout, those 400s give you a chance to flash your speed for the "Best Set!"

... and the Coach Big Guy Report –

No time for the Race Report – we will cover it next week – Chris & Adam – send me your times from the Club Challenge so I can include those too!

The only thing on the Club calendar is the Book Club on Sunday March 16th at 4 PM – more details on the Club Website: dcroadrunners.org.

Happy running!

Coach Big Guy is in ATX for SXSW, so Coach Andrew Golden will be more than ably filling in and will see you at Yorktown Track at 6 AM after warmup tomorrow!

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!