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NO TMBC, but 4 to 5 x 1000m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be better as rain ends today with temps from the high 50s to low 70s, cloudy and little wind – great running conditions. While W&L track access has been very limited, Yorktown HS has been available from at least 6 AM to 6:30 PM Thursdays, but practically after that (the gate is almost always open, but you technically need to be off the track during Covid after 6:30 PM but lots of Arlington residents ignore that deadline – your mileage may vary). According to my intel, McLean HS track is probably open from 6 AM to 6 PM – check the Southwest gate and park on Westmoreland, NOT in the school lots. Langley, as with W&L is usually either locked or you will get the hook from the custodian. I am still checking on Falls Church HS and other tracks – let me know if you have any intel. We continue with no "FORMAL" DCRRC Track Practice in Arlington, but we are looking into opening up soon to the vaccinated and socially distanced soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

March 25, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:15 Pace, 5 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

In Coach Rich Club News –

Greetings Thursday faithful. Big shout out this week to Nate Rathjen. You may recall that Nate ran the last race held for a while at the beginning of the pandemic last March. He got a PR at that Chambersburg HM. This year he went back and again got a real nice PR. Nate ran a real strong 1:25:54 for a 1:12 PR and he also grabbed an unofficial 10M PR of 1:04:47 along the way. Great running Nate and huge congrats!

Happy Running!

Coach Big Guy ran track this morning, and Coach Rich is coming back strong so will be running this or a variation tomorrow

NO TMBC – 12 to 16 x 400m in 10k Pace, with 100m jogs

Fellow Endorphin Junkies

Happy St. Patrick's Day!!! If you are going to enjoy green beer or Guinness, remember you need to run in the morning! Thursday's weather will be rainy most of the day with temps in the high 40s to low 50s, with gaps in the rain that are hard to determine ahead of time, so either forge ahead with a set time and laugh at the rain or get ready and head out when you see a gap. Dress accordingly, and still hydrate! Yorktown track should be available from 6 AM to 6 PM, but W&L only seems to be open a couple of hours in the afternoon, so Yorktown or Falls Church HS or even McLean HS track seem to be our best bets - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

March 18, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 14 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 16 Intervals

Gazelles: 7:15 to 8:00 Pace, 13 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 14 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

The Coach Rich Club news:

Greeting Thursday morning faithful. The big news this week comes from 2 of our crew taking on Ultra Marathon races.

At the Seneca Creek Greenway "Marathon" (really 28 miles), Liz Ozeki was the 1st OA Female and 4th overall in the race in a time of 4:16:53. Huge congrats to Liz who thought 28 miles wasn't enough so she took a wrong turn and added a bit more. Kidding aside, this race is a monster with almost 2900 feet of climbing. To that Liz said, "Oh my gosh the hills were no joke. Luckily with the uphills came some downhills". Gotta love it. Liz said the weather was perfect and it was nice to feel some race day nerves. She ran solo most of the way as there were strict Covid protocols and also no bathrooms! Great job Liz and congrats again!

Now talk about monster courses, Steve Peterson ran the Bel Monte 50K Endurance Race which in reality is a 55K (34.2 miles). Steve was 3rd 50-59 in the race in a time of 6:39:20. This course had 4,954 feet of climbing with 80% single track trail! Several of these were miles long uphills without any down hills along the way. Steve told me he had great fitness going into the race but the course really tore him up. Of course Steve is a Marine so you can only imagine it was unbelievably tough if he says that. He also said, if he were to do it again, "I would run more on steep rocky trails in preparation as you cannot underestimate the specificity" needed to run a race like this. Amazing effort Steve and congrats. We wish you the fastest recovery possible.

On the more mundane racing front, Sunday was the DCRRC Ft. Hunt 10K and 2 of our Thursday faithful took part. As important, 3 volunteered; Nate, Melinda and Mark!!! Notable here was the fact that Sunday morning was the daylight savings time change. The race started at 8 but the volunteers had to be out there much earlier. Above and beyond guys. Thank you!

In the race Paul Ryan was 1st 70-74 in a time of 47:25 and Keith Campbell was 3rd 60-64 in a time of 58:02. Congrats gents.

Happy running!

Coach Big Guy will be at Yorktown tomorrow morning
doing the workout with some TMBC Covid Bubble pals!