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TMBC Returns! 3 x 1600m in 10k, with 400m jogs, then 2 x 400m in 5k w/200m jog

Fellow Endorphin Junkies

Tomorrow's weather will be decent with temps in the mid-60s with some wind and high humidity, and some chance of showers. Plan accordingly, and definitely bring some fluids because we will be sweating! It was great seeing so many of you out there, and we understand some recently vaccinated people are anxiously awaiting a track restart – remember you can come, but either mask if you are going to be close to anyone, or the CDC guidelines will allow people who are vaccinating and waiting their two weeks or unvaccinated people to attend outside events with the vaccinated – which all of the TMBC crew were last week – if you socially distance six feet from others! For the Big Guy that is not tough as I am always ten to twenty YARDS behind everyone else! ;-)

June 3, 2021 – No TMBC - ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, break them down – for example, on Lap 1 focus on form – am I up on my toes and lifting knees? Lap 2 – am I relaxed – am I pushing while not getting to tense? Lap 3 – how is my breathing – through my nose and mouth - deeply? Lap 4 – Finish strong, – but remember we are doing the traditional 2 x 400m in 5k Pace to finish, so let's try to leave a little in the tank for those.

Since I can't seem to find Coach Rich's weekly missive, we will double up next week with news, but in the meantime I'd like to say how great it was to see so many people – almost 30 - at the Monday Morning 10 Mile run reunion on Memorial Day!

Happy Running!

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

TMBC Returns! 8 to 10 x 500m in 5k, with 300m jogs

Fellow Endorphin Junkies

TMBC returns!!! Please make sure you read last week's email about restarting, and agree to our four post-COVID rules, and we will see you early for warmups and intervals starting at 6 AM! If you have not been vaccinated, or at least 2 weeks after your last shot, you must mask the entire time. Of course, if you are feeling under the weather or have been exposed to COVID, we will see you in two weeks!

Tomorrow morning the temps will be nice, upper 60s with lower humidity, and it shouldn't get too warm until the afternoon. Bring lots of water though, and we will see if we can stage a socially distanced selfie!

May 27, 2021 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your winter races – and let's hope we get some! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday faithful. The other big news beyond the TMBC restart is a Monday Memorial Day Run starting at 7:00 AM from in front of the Planetarium beside the W-L pool on Quincy St. in Arlington. I call these runs reunions for the former Monday regular 10M run that many of you participated in. You can run 10M or it is easily shortened to 8, 6, or 4. These are generally well attended and lots of fun and the weather is looking really good for Monday morning too. I ask all to think of those that paid the ultimate sacrifice, especially as we pass the Marine Memorial, Arlington Cemetery, and the Vietnam Memorial on our run. We will take a photo at the Marine Memorial for all going 8 or 10 miles and a photo at the start to get everyone. Look for a separate email on this run with a course map.

Paul Ryan ran his first 3000 meter track race of the year in a "blazing" 12:48. I use the word blazing as this race was run in 90' temps. Not only did Paul take the 70+ age-group in the race, but he also captured the WORLD LEAD for over 70 men in this event. So very impressive. Way to go Admiral and huge congrats.

Steve Peterson competed in the Duathlon National Championships. This is a 10K run, 40K bike followed by a 5K run. Steve finished in 2:16:43 good for 4th 55-59 with the top 5 in each AG getting awards. Nearest I can tell, Steve's running pace was 7:00/mile for the 15K total. So impressive and huge congrats Steve!

Happy running!
Rich

Coach Big Guy has will be at Yorktown in the Morning, hopefully with Coach Rich