Fellow Endorphin Junkies -
The weather tomorrow will be cool, with Temps in the mid-40s and some humidity at 80%, with some wind at 6 MPH, but 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 at Yorktown track in Greenbriar stadium 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 27, 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 –
Our own Chris Walsh recently ran the New York City Half Marathon, and while it was not quite a PR, it was a superb 1:26:58 and Chris' best Half in 5 years – way to go Chris!
Meanwhile, a number of TMBCers ran the Club Belle Haven 8K, with great results:
33:12 Anna Staats – 3rd overall and 1st Woman
34:31 Ken Strazzeri – 7th Overall and 1st M45-49
38:55 Yuko Takakusaki – 1st F55-59
43:22 Priscilla Sandoli – 1st F50-54
44:02 Paul Ryan 1st M70-74
51:45 Anne Coia 3rd F55-59
Happy running!
Coach Big Guy will see you at Yorktown Track at 6 AM after warmup tomorrow!
