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2020 Holiday Relays - Bad EMail Address

Dear Teammates -

Coach Big Guy did it again - he messed up - and posted the wrong email address for Holiday Relay results. Please email your results again, or in the future, to the CORRECT address: . You still have two more days to run 10 x 400m and join in the fun - please email results by Sunday at Midnight!

Coach Big Guy

No TMBC - 2 x 20:00 in Tempo Pace 3:00 rest

Fellow Endorphin Junkies

Tomorrow will be cold and damp, with some hangover ice and slick streets and tracks, so be careful. Yorktown will likely be impassable, so if you want to go to the track, try W&L or Falls Church. Temps from the low-30s to 40s. You might postpone till Friday or over the weekend, and consider doing the Holiday Relay 400s that I sent earlier emails about if you haven't done so already!

December 17, 2020 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN (or given the slick, you can do these on some streets): 2 x 20:00 runs in Tempo Pace (or faster), with walk back to start, water and 3:00 recovery

I always have trouble describing Tempo Pace, although you can go to the Macmillan Running Calculator, add some data, and calculate what your pace should be, but here it is from the Macmillan Horse's mouth:

"Tempo Run

The Tempo Run is a medium effort run that improves your lactate threshold – the point where lactic acid begins to build up. Tempo Runs usually last 10-40 minutes and breathing is fast but under control. Training partners can usually speak in short sentences during a Tempo Run. Running too fast is a common error so remember to keep a Tempo Run at a medium effort and never lose your breath.

Tempo Intervals

Tempo Intervals are simply broken up Tempo Runs. They usually last 5-20 minutes and include short recovery intervals between. Effort may start at medium on the first few repeats and build to medium-hard by the last few repeats."

For Keith an I, we've been running our 10k pace around eight and 5k in the low sevens, and I've calculated our Tempo at a bit over 9-minute pace – so if you add a minute to your 10k pace you won't be too far off. The key here is to push a little harder on the second interval so your distance (and thus pace) is about a half lap to a full lap better on the second interval. You can do that if you focus on your form on the second one, lifting your knees and making sure you do not overstride but rather pick up on your cadence – say 4 to 8 more strides per minute.

And now the Coach Rich Club Report!

Greetings Thursday morning faithful. Join me in wishing a Happy Birthday to Paul Ryan. His birthday was actually Sunday. Paul welcomed in the 70's by getting together with a group of friends who he deems "old geezers" for what he called an easy 6:25 mile on the track. Well done as always Paull and we look forward to lots of age-group wins and records from you!!!

Moving to the marathon distance, Liz Ozeki got together with twin sis Thia for a marathon. Thia ran a Virtual San Francisco Marathon and Liz ran a Virtual New Jersey Marathon. Liz signed up for her race pre-Covid so this seemed a good solution to getting it done. Neither Thia or Liz trained very much much. They ran west on the TowPath out of Carderock. Liz had never been out there and loved the route. They were targeting a 3:15. Must be nice :) They felt pretty good and decided to push the pace after mile 10. Liz brought it home in 3:07. Thia came in at 3:04:58. Of course you know I had to ask the question, "How did you let her get away Liz?" LOL. They are amazing. Congrats again Liz!

Happy Running everyone!

Coach Big Guy will be out doing the workout On Friday, with Coach Rich still on the DL