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TMBC Moves to W&L Tomorrow - 8 x 600m in 10k, 200m jogs

Fellow Endorphin Junkies

TMBC WILL MOVE TO W&L HIGH SCHOOL TOMORROW DUE TO ICY TRACK CONDITIONS AT YORKTOWN!!! 1301 North Stafford, Arlington Virginia 22201 – same place for the Christmas Relays.

Tomorrow morning's weather will be cold but nice, with temps around 30 degrees, OK humidity at 83%, and some wind at 7 MPH – couldn't ask for much better weather in late December! Even when it is cold like tomorrow, however, you still need to hydrate – so bring water to your run!

Mrs. Big Guy and I want to wish each and every one of you a very Happy New Year and a wonderful 2023!!!

December 29, 2022 - 8 x 600m in 10k with 200m jog recovery in between each interval

• Stallions: 5:30 to 6:45 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:00 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This is another speed/endurance workout guaranteed to build both strength and stamina for your winter/spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace, we expect this series to be a progression – start slower, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 5k pace.

In club news from Coach Rich:

Hi Thursday morning faithful. I trust all of you are enjoying the holidays.

No races to report on again this week.

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director. Still time to register. It is free for club members. Please come out and run. It is truly family friendly so bring the kids, parents, neighbors. All the details and sign up info is at http://dcroadrunners.org.

The Al Lewis 10M is on Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

I will see you in the morning. Happy running!

And just in case I don't see you ... Wishing you all a Happy New Year!

Coach Big Guy and Coach Rich will see you at the W&L Track in the Morning – Please Note we are Moving TMBC tomorrow to W&L High School!

10 to 12 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be chilly, with temps in the lower 30s, lower humidity, and with a little wind from 6 to 8 MPH. Looks like we will just miss the rain forecast for later in the morning – sweet! Dress accordingly, but still bring fluids to hydrate!

December 22, 2022 – 10 to 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 11 to 12 Intervals

Gazelles: 7:15 to 8:00 Pace, 10 to 11 Intervals

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

We return to the workout we run the most each cycle, as it is a terrific base builder! 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. In the past when I've actually run these the way they are supposed to be run tomorrow, 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!

... and the Coach Rich Report –

Happy Holidays to all. I hope those of you celebrating Hanukkah this week are keeping up with your candle lighting duties! Also, Winter is finally here. The best part, the days are now getting longer!

No races to report on this week. Sorry if I missed any. There are however many club races coming soon ...

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director. Thank you to all of you that volunteered to help. I have enough volunteers now! Please come out to run if you are not volunteering. All the details and sign up info is at http://dcroadrunners.org.

The Al Lewis 10M is on Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Merry Christmas to all of you that are celebrating.

I will see you in the morning. Happy running!

Coach Big Guy and Coach Rich will see you at 6 AM after warmup tomorrow!