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

Fellow Endorphin Junkies

Tomorrow will be simply glorious, with Temps from the mid-50s to 70, with very little humidity (75% down to 35%). We wait all summer for days such as this, so enjoy it while you can! Again, tracks are open, but no "organized" activities may take place. A few of us will be at Yorktown at 7, and last week we had some TMBC members before and after the 7 AM workout, so I expect we might see some of you tomorrow at Yorktown, while others will head to W&L or even Falls Church HS for track work. Even though we are not together physically, we are all remain together in our hearts!

October 8, 2020 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN: 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. The big news this week is from Will Henandez. He's a dad! Congrats to Will and wife Katelyn on the birth of Mateo Phillip. He came on 9/25 at 7 lbs and 19.25". I have now officially lost track of the number of babies born to active TMBC members.

Only result this week comes from me. As most of you have seen, I have been chasing getting back under 22 minutes for 5K. After watching Sarah Hall chase down 2nd place in London on Sunday my motivation was high and my training had gone well. With perfect conditions yesterday (44' and no wind) I went out to the YHS track and got it done. A solo 21:51 (7:12, 7:02, 6:51, 45). My fastest 5K since 2016 when all my medical issues started. At 61 years old it is a reminder again to all, never give up! Next up a bunch more training and an assault on sub 21 for 5K and some 10M TTs.

Speaking of TTs and virtual races, registration is now open for our DCRRC National Capital 20 and 5M has gone virtual and added options for HM and 10 miles. The races can take place between October 16-31. It is free but if you want a DCRRC Buff and want to be eligible for awards, there is a $10 fee. I encourage all to participate in some way. Here is the link with all race info and to register: https://20miler.dcroadrunners.org/

Happy running!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich will probably take some well-deserved rest after that super 5k this week!

NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs, Finish w/2 x 400m in 5k

Fellow Endorphin Junkies

The weather tomorrow morning will be as nice as you could wish for this time of year, low 50s to low 70s, lower humidity and little chance of rain.

We continue with NO FORMAL Thursday Morning DCRRC Track Practice in Arlington, although some will run at the Yorktown High School track tomorrow at 7:00, while others will be at W&L and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

October 1, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between, Finish with 2 x 400m in 5k Pace

Water breaks are important ALL year round, even when it will be nice like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 5 x 1000m Intervals + 2 x 400m

Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals + 2 x 400m

Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals + 2 x 400m

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals + 2 x 400m

If you are just getting back to track work, aim for the slower end of the ranges and lesser numbers of intervals!

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into your finishing 400s!

In Coach Rich Club –

Greetings fellow TMBCers. Racing resumed for a few of the crew this past week. Huge congrats to Liz Ozeki as she was the 1st OAF at the Pemberton 24 hour run. This is billed as a festival of 5Ks. Runners could run a 5k every hour on the hour for 24 hours but they could do as many or as few as you want. The scoring was based on points. 1 pt for each completed 5k. 2 pts for 5Ks completed during the night (I think 1am-4 or 5am). Then points for place. 4 points for 1st, 3 for 2nd, 2 for 3rd, and 1 for 4th. Then an additional 10 if you run all 24 laps. Needless to say, Liz ran every lap and was 1st on 19 of the 24 with times ranging from 24 to 29 minutes for each 5K. She won by 33 points. So amazing and congrats again to Liz!

At the Steelman Olympic Distance Triathlon, Christie Wetzel and Rodrigo Vellon each brought home AG awards in their respective 30-35 AG. Christie was 1st with a total time of 3:02:50 including the final 10K run in 39:22. Rodrigo was 3rd with a total time of 2:26:33 including a final 10K of 39:09. Rodrigo reported a very hilly bike course along the way as well. Great efforts by both and congratulations!

Reminder to set your DVRs or watch the London Marathon on Sunday. It starts at 2AM our time. I hope you all get out there and enjoy the cooler temps that are now upon us. Happy running!

Coach Big Guy will be at Yorktown tomorrow, and Coach Rich will do his workout too!