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No TMBC, But Track WOrk 6 x 500m in 5k, 300m jog

Fellow Endorphin Junkies

The weather has been so awful lately that I find myself thinking the last two scorching days were a "pretty good" – yowza! Tomorrow is a return to the Swampy Oven – it will be a hot and more humid July day - between 73 degreesand, dare I say it, a degree or two cooler than 90 (thus breaking the streak of 9- degree days at 20 – second longest ever), with little wind and a chance of afternoon thunderstorms, with Temp + Dewpoint starting at 142 (difficult) to 156 (caution) – so a morning workout is probably called for, and whenever you run, take the conditions into account! I will be running 5 to 10 percent slower in this weather myself to adjust.

Some of you have already run the Club Challenge 1 Mile – I timed a SMOKIN run by Coach Rich on Tuesday and a great run in those conditions for Jill that same morning, so if you want to do that tomorrow it will be the best day remaining in the challenge week to do so. If you want a different track workout, or ran the mile earlier this week, a couple of us will be at Yorktown tomorrow morning at 7 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized As required ;-) )! The workout if you aren't "Mile-ing" is as follows:

July 16, 2020 - 6 x 500m in 5k pace - with 300m jog recovery in between

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

This is another speed workout guaranteed to build both strength and stamina for your fall races. 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 ...

Hey gang. The heat is on ... Hope you are all staying hydrated on your runs as it sure looks like a hot and sticky week[s] ahead.

This week's big news is the arrival of Kieren Maverick Waite! Quoting Shauna and James, "He was most certainly #worththewaite !!!" - Big surprise he was two weeks early arriving on July 12th, small but mighty at 5lbs 14 oz! And good for Shauna, she popped the kid out in near record time! Huge congrats to Shauna and James. Needless to say we want to see the little "Dude" out on the track before too long!

The #dcrrc1milechallenge started this past Monday and runs through Sunday night. I hope you will all get out there and participate. All the details are at https://www.dcroadrunners.org/ and on the club Facebook page at: https://www.facebook.com/events/2808709242748723/

Also, the QuaranTeens Run DC Virtual 5K starts on Saturday and runs through Sunday July 26. The race is free but you do need to register in advance. We are sponsoring the race so you can sign up on our website. They are also taking donations to support their efforts to mentor kids in underserved areas in DC. Even if you can give just $1 it would be appreciated. If you donate $35 you do get a nice race shirt but again the race is free to participate in so set a 5K goal and go out there and get it! For more about Teens Run DC go to: https://www.teensrundc.org/

Happy running!

Coach Big Guy and Coach Rich will be out doing the workout or some variation thereof tomorrow

10 to 12 x 400m in 10k, 200m jog

Fellow Endorphin Junkies

For those in good health, tomorrow will be a hot and humid July day - between the 75 and 90, with little wind and a chance of afternoon thunderstorms, with Temp + Dewpoint starting at 145 (difficult) to 155 (caution) – so a morning workout is probably called for, and whenever you run, take the conditions into account! I will be dropping a couple of intervals and running 5 to 10 percent slower in this weather myself to adjust.

A couple of us will be at Yorktown tomorrow morning at 7 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-)

July 9, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 10 to 12 x 400m in 10k Pace, with 200m jog

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was now. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 200 (which is 100m more than usual to compensate for the conditions). 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. You should also focus on your form – get up on your toes and Lift your knees!

And now the Coach Rich News!

Greetings crew. It sure has heated up and looks like it will continue for a while. Think how good it will feel when we again get a morning in the 60s!

Just one result to report this week for The Admiral, Paul Ryan. He participated in the PVTC Virtual 8K and turned in a fine time of 37:27. This was good for 2nd 60-69 and the 1st place 60-69 runner was the winner of the race! Well done Paul!

The #dcrrc1milechallenge is back and starts this coming Monday July 13. This is a virtual 1 mile event run solely on track this time. It starts on July 13 and finishes on July 18. Once again, we aim for this to be the TMBC workout next week. All the details are at https://www.dcroadrunners.org/ and on the club Facebook page at: https://www.facebook.com/events/2808709242748723/

Also in July, TeensRun DC is holding their QuaranTeens Run DC Virtual 5K. The race is free but you do need to register in advance. We are sponsoring the race so you can sign up on our website. They are also taking donations to support their efforts to mentor kids in underserved areas in DC. Even if you can give just $1 it would be appreciated. If you donate $35 you do get a nice race shirt but again the race is free to participate in so set a 5K goal and go out there and get it! For more about Teens Run DC go to: https://www.teensrundc.org/

Happy running!

Coach Big Guy and Coach Rich will be out doing the workout or a variation tomorrow