DC Road Runners - Enter your slogan here

3 to 4 x 1 mile in 10k pace, 400m jog

Fellow Endorphin Junkies

The Rona is still keeping most of us out of our normal routines and housebound. In the meantime, we have had some cool and gorgeous weather, and I've seen a few of you out running, almost always alone of in very small groups or pairs. Please continue to socially distance – even when running - and look after your health. As usual, unless you feel 100% - DO NOT GO OUT the door, don't run, don't risk infecting others, or getting infected yourself in a time of weakness and pandemic.

For those in good health, tomorrow offers a split decision – partly cloudy and cool weather from the low 40s early to almost 60 in the afternoon, when just after lunch it will begin to rain until Friday night/Saturday morning. A good morning for a slightly – and I do mean slightly – more challenging run. Arlington County tracks are still closed, so any workouts will need to be done on the Custis/WO&D/Bluemont or other trails. There are mile markers on those, and on the C&O, and most of us have Garmins that give us mile laps, so use those.

April 23, 2020 – NO TMBC ON THE TRACK – RUN ON YOUR OWN: 3 or 4 x 1 mile in 10K Pace, w/400m (or three minutes if that is easier) easy jogs in between. Since we have no track, do it by minutes – you should know your pace at the mile in a 10k, so run that or easier

As long as we do not have the tracks for precise measurements, and each other to help us push ourselves, these Thursday workouts will not be as varied as what we enjoy on the track, but they still will be nice way to maintain good fitness during these challenging times when there are no races, and probably none for a few more months. Still, you try to vary your workouts even in such times – not just for the physical benefits – they will help build strength and resiliency, but they will also help us psychologically as we have some small test of our ability – a little something different, and while not quite a race, these workouts are at least an opportunity to push a little to build that strength. As always, when running interval, Tempo or Speed work, please focus on running with the appropriate form – knees a bit higher, up on your toes, and core still while not crossing over with your arms.

The Coach Rich Club News:

Greetings everyone and Happy Earth Day. In the news this week I have happily resumed running. today was day 3 and I participated in the "#Run4MotherEarth" Virtual 5K. I turned in a "sizzling" time of 26:56 LOL! So far as of this writing Liz Ozeki also participated in the race with fine time of 21:02, and Jill Brasky also ran a virtual 5K at 28:54 Congrats to all of you for getting out to run today and celebrating the planet.

I am reminded once again that running is a gift that I enjoy every step of. I wish you all this same joy.

Happy Running!

Neither Coach will be at Yorktown tomorrow, as Coach Big Guy will be doing the Mile workout on the Bluemont/WO&D Trails, and Coach Rich ran his hard workout today. We will both see you all on the other side once the CDC gives the "All Safe" to resume.

No TMBC - 6 x 4:00 in 5k Pace on your own

Fellow Endorphin Junkies

I don't know about the rest of you, but I am paying close attention to those showing actual leadership in this time of crisis, and will remember it – especially at election time. Please take look after your health and unless you feel 100% - DO NOT GO OUT the door, don't run, don't risk infecting others, or getting infected yourself.

For those in good health, tomorrow will be a cool March day – in April though – brisk between the low forties and upper 50s, with wind gusts starting at about 10 MPH, but increasing as the day goes on – so I'm going to run in the AM. The tracks are still closed, and any workouts will usually need to be done on the Custis/WO&D/Bluemont or other trails, but this one like last week can be done almost anywhere – and perhaps with all the traffic on the trails, your neighborhood streets would be safer – at least coronavirus-wise. While Coach Ed calls for 800m repeats, I am going to make it easier by translating the workout to time instead of distance.

April 16, 2020 – NO TMBC – ON YOUR OWN: 6 x 4:00 in 5k Pace, w/2:00 minute slow jogs in between.

In this workout, the 4:00 is supposed to substitute for the 800, and the 2:00 jog for the 400m jog, but only Keith, Jill and I run that slowly for 800m at 5k pace, so for some of you this will be almost 3/4ths of a mile (closer to 1100 meters or more), so it is challenging – as in you are essentially running a 5k race. Since we want to make this different than your regular workouts, be sure to focus on your form, getting up on your toes, lifting your knees an extra couple of inches, and avoiding the dreaded arm cross-over that rocks your core.

And now the Coach Rich News!

Greetings everyone. A few fun running adventures to report on this week...

Kenneth and Emily Riley were clearly taken by the whole Quarantine Backyard Ultra exploits of Liz and Mike Wardian so they decided to put on their own version just for them this past weekend. Reminder that is 4.197M loops starting every hour. Kenneth cranked out 10 loops for 42 miles and Emily 7 loops for 29.4M. It was Emily's first ultra event ever. Very impressive by both of them and huge congrats.

Of course where there is such dedicated hard work there is always some humor. By far the best comment came from Emily, "Highest single day mileage yet (29.4), ... there's a Hot Pocket calling my name, so I'm out." Gotta love that

Paul Ryan has worked his way back from some health challenges and turned in a fine virtual 5K time trial on the Bluemont course with a 23:26. He is of course looking forward to real racing again but reminder to all, it is not likely to happen for many months yet so don't overdo the training, just stay fit and healthy.

The only other news of note is that I was spotted in public with a beard. What can I say, I am retired and since still not running, I am not worried much about the extra wind resistance.

Happy running everyone.

Coach Big Guy will be doing the workout, or maybe a virtual 5k, over on the Bluemont/WO&D trails, and Coach Rich will be working up to actual running real soon.