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No TMBC, But Track Work 6 x 800m w/400m jog in 5k Pace

Fellow Endorphin Junkies

For those in good health, tomorrow will be a cooler but humid and potentially rainy June day - between the high sixties and upper seventies, and since it will be like that all day, workout whenever it fits your schedule. Again, we are still following Head Coach Ed great email last week. Tracks are open, but no "organized" activities may take place. Three of us will be at Yorktown at 7, and last week we had one TMBC run earlier than our 7 AM start, and one came as we were leaving at 8, so I expect we might see some of you tomorrow at Yorktown, while others will head to W&L or even Falls Church for track work. If you completed last weeks 400s, feel free to try this week's 800s, otherwise I'd run the 10 x 400m in 10k pace, with 100m jogs workout from last week.

June 18, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 6 x 800m in 5k Pace, with 400m jog

As Ed says: "Do not try this one (unless you are confident of a high level of fitness) until you have completed Workout 1 [the 400m workout referenced above and in last week's email]. Try the first 800M at a slower pace, and aim to work down the repeats to faster pace as you progress. Again, if you find yourself slowing down appreciably, stop the workout, try again in a few days." This workout is tough enough for anyone, so don't add to it, and as Ed cautions, if you are not feeing it, so down or stop. As always, if you are a 5k pace your form really matters – get up on your toes, lift your knees a bit more, and make sure your arms are involved in lifting rather than crossing over and causing you to break stride.

And now the Coach Rich News!

Greetings, Thursday morning faithful! We sure have had some great running weather this week. Hope you all have enjoyed it and said goodbye for a while. The #dcrrc5Kchallenge ends tonight. Still time to get out and join in and for those of you that already did it don't forget to submit your results. I will provide a full report next week. For now just have a look at some great photos and results from the event:

https://www.facebook.com/pg/DCRoadRunners/photos/?tab=album&album_id=3957012381040388

Next month is the virtual version of the 1 Mile Track Championships #dcrrc1milechallenge. Four laps and 29 feet around your favorite track. Time to get in a little speed work before it starts.

Happy running!

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

June 11, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 10 x 400m in 10k Pace, with 100m jog

Fellow Endorphin Junkies

For those in good health, tomorrow will be a hot June day - between the low seventies and lower 90s, with some wind and a chance of rain early, and then serious chance of rain all afternoon – so a morning workout is probably called for. Head Coach Ed had a great email this week, so I am going to quote it in full:

"After a too-long hiatus, Arlington County has recently (June 5) reopened the tracks at W-L, Yorktown, and Wakefield for public use. However, the guidance accompanying this announcement stated that no "organized" activities are currently permitted.
Given recent events in the area, it would seem that group running should not be deemed an excessive risk. However, we are all well aware of the inconsistencies attendant on phased reopening, which have been complicated by intervening events. Therefore, at this time, we will not resume organized Wednesday night [or Thursday morning either] track workouts, but hope to be able to do so in the very near future.
In the meantime, I encourage you to get "back on the track" either individually or in small groups that you form yourselves. I trust that most of you have kept in reasonable shape -- as one of our group told me, we will come back with a stronger "base" than ever before. Here are a couple of suggested workouts that will give you an idea of your track fitness at this point, and help you build back your track confidence.
WORKOUT 1: 10 X 400M, 100m jog recovery, 10K pace.

...

Most of all, I regret not seeing all of you the last three months. It has been a hole in my week. If you would like to join one of your workouts, just reach out and let me know, and if I can be there, I will. Also, please get in touch if you have any questions or would like some coaching advice. ed@dcroadrunners.org
Hope we are all together again, very soon.
Coach Ed"

Coach Rich and I would echo Ed's advice and sentiments. 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 – for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-)

June 11, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 10 x 400m in 10k Pace, with 100m jog

As Ed says: "The stress here is on 10K pace. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, stop the workout, and try again in a few days, adjusting your pace so that you can finish the 10 repeats. Those with a higher level of fitness can aim for a greater number of repeats, at your discretion." I would think that if you have not been on a track in three months, that for the first workout, these ten 400s in 10k pace are enough, with maybe two more for the Stallions – we will have time later when we are closer to actual races for more intensive workouts! In the alternative, if you can't get to a track or want to join in the fun, skip the 400s and do the Club 5k fun run – see details in Rich's news below.

And now the Coach Rich News!

Greetings fellow Thursday morning faithful. Two items for you this week. First and most immediate, the #dcrrc5kchallenge starts tomorrow and runs through next Wednesday. This is setup to be a fun event so go to the website or the club Facebook page and check it out. I am calling participation mandatory! ;-)

The club is supporting the QuaranTeens Run DC Virtual 5K that runs from July 18-26. It is also setup as a fun event but the goal is to provide support for the TRDC. The race is free but they are taking donations to support their mentoring programs in support of underserved youth in the District. Please participate in the event but also consider giving anything you can, even if it is just $1. For more info on Teens Run DC follow this link: https://www.teensrundc.org/

Happy running!

Coach Big Guy and Coach Rich will be out doing some the workout or maybe the 5k virtual race somewhere tomorrow