DC Road Runners - Enter your slogan here

Thursday Morning Track - CANCELLED!

THursday Morning Track Practice is Cancelled!

The winter of 2017 – 2018 has been very kind so far to the TMBC, with no canceled workouts and snow on only a couple of occasions.  While Coach Big Guy may be running in 72 degree weather in Austin, Coach Rich reports snow is still falling in Arlington, and even with a shovel brigade, snow melt will probably create dangerous icy conditions on either Yorktown or W&L tracks tomorrow morning.  Since all but the Boston crew are in long-training mode, and sine the Boston-Bound need to be very careful this close to the race, we are reluctantly cancelling tomorrow’s workout.

            Instead, we are urging everyone to consider a stretching workout, focusing on core exercise in the comfort of your homes.  Here are some good core exercises to try: http://www.runnersblueprint.com/core-exercises-every-runner-should-do/.   While we runners get a lot of good exercise on many muscles, we often neglect our cores – which are so very important to runners, particularly as they age.  Try some of these out!

Here is this week’s Coach Rich News:

Admiral Paul Ryan ran fabulously in several events at the US National Masters Championships and then did a shake out on Sunday winning his Age Group at the Burke Lake race.  Huge congrats to Paul!!!

a.  In the 3000m – 12:07, PR and 3^rd American

b.  In the 1500m – 5:39, 3^rd American

c.  In the 4 x 800m Relay – Gold Medal team. Paul was 3^rd leg 50m back when he received the baton.  Closed the gap and took the lead to give to the anchor leg!

d.  Finally, in the 4 x 200m – 3^rd

Results for the TMBC Crew at the Burke Lake 12K

46:40 – Christie Wetzel, 1^st OAF

46:47 – Rodrigo Vellon, 2^nd AG

49:53 – Kyle Edgerton, 3^rd AG

50:23 – Andrew Simpson, 

51:29 – Liz Ozeki, 2^nd AG

54:38 – Neeraj Pradhan

54:52 – Eric Waskowicz, 2^nd AG

54:54 – Jen Edmond, 2^nd AG

55:39 – Kevin Cunningham, 3^rd AG 

57: 26 – Paul Ryan, 1^st AG

1:06:38 – Clara Lau

1:19:56 – Anne Coia

Thursday Morning Track - 3-4 x 2000, 10M-10K Pace, 400 rest

Hi Everyone.  Once again only me in the morning as Big Guy is still away.  He'll be back next week.  Strength workout tomorrow as follows:

3-4 x 2000, 10M-10K Pace, 400 rest

Rest interval is the key on this one. You need to keep it a bit peppy not slow like last week on the speed workout.  Also, keep that rest interval consistent at the same pace.  Idea to to keep the HR up simulating race-like conditions.  If you are doing 4, it is an 8K or just shy of 5M workout.  Perfect timing for April or May marathoners.  Rest of you need not do more then 3 or even 2 will work.  Temperature about freezing in the morning but much lighter winds  so it should be pretty nice out there.  That said, I am looking forward to shorts and singlet weather soon!

On the racing front some really terrific performances...

Newport News One City Marathon on March 4 – Katie Poore got a 47 minute PR with her time of 5:10:20.  Way to go Katie!  We are all so proud of you 

RocknRoll Marathon

2:58:02 - Rodrigo Vellon, PR!!!

3:01:31 - Christie Wetzel, PR!!! And 3^rd OAF

RocknRoll Half Marathon

1:28:31 - Kyle Edgerton

1:52:49 - Mary Kusler

1:59:59 - Clara Lau

Ft. Hunt 10K

38:09 – Brian Young, 3^rd AG

40:09 – Andrew Simpson, 3^rd AG

42:49 – Liz Ozeki, 2^nd AG

46:39 – Paul Ryan, 1^st AG

57:03 – Eunja Rau, 1^st AG

58:57 – Anne Coia

See you all in the morning!

Rich