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TMBC at W&L - Stafford Hills!!!

Fellow Endorphin Junkies

After the Heavy Snowfall last night an Angel (actually TMBCer Mike) shoveled an entire lane around the Yorktown track – a Herculean effort – Kudos Mike! When Coach Big Guy showed up to help out and clear a second lane, however, the Arlington Parks maintenance guys showed up also, and bawled us out for clearing the track! SO - safety and usability are not an issue, but the mere possibility people who love and treasure the Arlington tracks might possibly damage the track means that we can't help out people who won't do their job and make sure park facilities are cleared and open for residents you use them on a daily basis – lesson learned and we will heed their direction in the future. Even if the track was cleared, however, I am worried melt, possible refreeze, etc., pose enough of an issue that we should seek an alternative – which tonight's Wednesday night crew should try – the Stafford Hills:

The weather tomorrow will be right at freezing, and after the heavy snowfall on Monday, both Yorktown and W&L tracks are basically impassible. Instead of a track workout, we will have a hills workout on the Stafford Street hills immediately adjacent to W&L High School. We've done this workout before, and it's a great one for building strength and naturally improving your speed form. Plus, the street is pretty clear and traffic in the morning between 6 and 7 is pretty light.

We will meet at the base of the Stafford Hills at the corner of North Stafford street and 15th street, catty-corner to the W&L High School parking decks (1301 N. Stafford Street, Arlington, VA. 22201. The sidewalk "Loop around W&L and the parking decks" is basically clear – thank heaven for Arlington County School Employees - and at about .8 miles for the Koop, you can warm up running the Loop once or twice before the 6 AM start time for the Stafford Hill repeats. The Stafford Hill is almost exactly 800 meters long from bottom to top, with a significant gain in altitude, so these hill intervals will be challenging. The jog back down Stafford Hill to the start point should be enough to allow you to recover and begin the next interval. When Jill, Iron Man and I used to run these on Tuesday Hill workouts, we would find that the increase in altitude slowed our 800 times so that it would add about 20 to 25% of our 10k pace – your mileage may vary.

February 13, 2025 – 4 to 8 x Stafford Hills at 10K or slower Pace, w/800m return to base easy jogs in between

Water breaks are important ALL year round, even when it is cold like tomorrow, 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 high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:15 Pace, 6 to 8 Hills

Wolf Pack: 7:15 to 8:00 Pace, 5-7 Hills

Gazelles: 7:45 to 8:30 Pace, 5 to 6 Hills

Coyotes/MTP Trainees: 8:30 to 10:30 Pace, 4 to 6 Hills

This week's workout is a strong endurance workout. TO get up the hill, focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes.

In Coach Big Guy Club News –

No results received, but I am sure I missed a few, please let me know for next week!

The next Club Race is the Valentines 10k and 20k Relay this Sunday, February 16, details on the Club Website: : www.dcroadrunners.org – I understand from Coach Anna we may have VERY special prizes that the Big Guy only wishes he could win – Teddy Bears!

Also – the Club Challenge 10 Miler is quickly coming up! Each year we have one chance as a Club - as a Team - to compete together and show the world what we as a group can do: at the local RRCA Club Challenge. All of us can chip in to the team score and enthusiasm by running, whether we place highly or not. As a team, we compete for each other and for all of us. This year the race is on Sunday, February 23rd, and the Club pays for the bus and Coach Big Guy is springing for the Beer and Wine! Details on the Club Website – but signups CLOSE THURSDASY NIGHT (tomorrow) at midnight – and will NOT be extended – so sign up today!

Also please sign up for the Club banquet on March 2nd – details also on the Club website!

Happy running!

Coach Big Guy will be at the Stafford Hills tomorrow morning at 6 AM to "Lead" (from the back – where he is most races! ;-) )

TMBC CANCELLED 2-6-25

Fellow Endorphin Junkies -

I must reluctantly CANCEL TMBC Track Practice this morning.  If only it were a couple of degrees warmer - while the roads are decent, and after you scrape your car of 1/4" of sheathing ice driveable, the track is slick and I am concerned that 800m repeats in 5k speed are tempting fate.  We truly do NOT ever want to cancel practice, but black ice and slick conditions warrant "Safety First!" Muscle injuries - as the Coach knows - and is fighting right now - are not to be chanced today.  Try a lunch run or one right after work - the weather will be MUCH nicer later!

 

Coach Big Guy