Fellow Endorphin Junkies -
The weather Thursday will be quite cool with Temps in the lower 40s and with lower humidity at 69%, a little windy at 10 MPH, and a slight 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:
November 21, 2024 – 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 –
We had two terrific results from the Richmond Marathon last week. Anybody paying attention has noticed how well Chris Walsh has been running, and it really showed at Richmond when Chris threw down a 14-minute PR!!! Chris finished in 3:08:23 – pretty close to a BQ, and we know he will make it soon! Speaking of Boston Qualifiers, TMBC's Kristin Hume smashed it by almost 10 minutes, finishing Richmond in 3:24:37 – 22nd place in her division – Great work Kristin! If I missed anybody, please let me know and I will report it next week – so email the Big Guy with any race results so we can properly applaud your efforts!
The DC Roadrunner's most important race of the year – as it raises a lot of visibility and revenue for the Club – is the Annual Alexandria Turkey Trot – we really need your help and participation – so for Details and to register – or volunteer – please go to the club website:ÂÂ dcroadrunners.org
The Turkey Trot will be quickly followed by the Gar Williams Half Marathon at Carderock Sunday December 1, 2024, at 9 AM – details and sign-ups for racing and volunteering on the Club Website.
Happy running!
Coach Big Guy is back from the Panama Canal and will see you at Yorktown Track at 6 AM after warmup tomorrow!
