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No TMBC 6 to 8 x 800m, 400m jog, or equivalent

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 but little chance of rain till later, – so I'm going to run in the AM when it is cooler. Remember that since none of us is yet truly acclimated to this kind of heat and humidity yet if we have been running locally, that you need to back off approximately 10% on times for this workout to adjust for the climate. The Arlington tracks are still closed, but the Fairfax tracks are open and Keith, Jill and Coach BG will be running on them at 7 AM, but this workout can be done on the Custis/WO&D/Bluemont or other trails, but this one can be done almost anywhere. As noted on the Club Webpage, we are working out details of a return to limited group activities - see there for details.

June 4, 2020 – NO TMBC – ON YOUR OWN: On tracks, 6 to 8 x 800m in 10k Pace, with 400m jog, or on trails/roads 6 x 4:00 in 10k Pace, w/2:00 minute slow jogs in between.

If you are on the track, try 6 to 8 x 800m (two laps), with a 400m jog in between. If you are on trails or roads, a 4:00 speed interval is supposed to substitute for the 800, and the 2:00 jog for the 400m jog, but only Keith, Jill and I run that slowly for 800m at 10k pace, so for some of you this will be almost 3/4ths of a mile (closer to 1100 meters or more), so it is challenging – as in you are essentially running a 5k race. Since we want to make this different than your regular workouts, be sure to focus on your form, getting up on your toes, lifting your knees an extra couple of inches, and avoiding the dreaded arm cross-over that rocks your core.

And now the Coach Rich News!

Happy Global Running Day to all! Only news this week is the announcement of our June virtual 5K challenge for Thursday June 11 through Wednesday June 17. Note the Thursday start! It is completely free to all club members and all our running friends. Get your entire family involved. It has been organized as a fun event so read the instructions carefully and get out there and show your spirit. All the details on our FB Event page or as always on http://dcroadrunners.org.

Happy running!

Coach Big Guy and Coach Rich will be out doing some interval running somewhere tomorrow

Edit - Coach Rich News

Fellow Endorphin Junkies -

I missed the Coach Rich news email so I am adding it here:

Our first virtual race, #dcrrc1milechallenge, is in the books. Most everyone ran great times but of course measurements and times are less then perfect when not on a certified course of some sort. That said a couple of folks took this serious and got to run on a track. Special shout out to Ze who had been chasing a sub 5 minute mile for a good part of his life. He got it this time with a sizzling 4:57 on the Falls Church High School track. Once again, huge congrats Ze! Also, running on the track and garnering a PR was Mark Bourgeois. Way to go Mark. Here is the Thursday faithful rundown. Congrats to all.

• 4:55 - Rodrigo Vellon, 3rd 30-39
• 4:57 - Ze Dagher, 2nd 40-49, PR
• 5:15 - Alex Cooke, 1st 20-29
• 5:16 - Kyle Edgerton
• 5:33 - Liz Ozeki, 1st 30-39
• 5:43 - Lillian Chreky, 2nd 20-29
• 6:01 - Nate Rathjen, 2nd 20-29
• 6:11 - Will Hernandez
• 6:16 - Mark Bourgeois, 1st 50-59 PR
• 6:28 - Hope Seck
• 6:30 - Paul Ryan, 2nd 60-69
• 6:35 - Mikala Whitaker
• 6:50 - Rich Mendelowitz, 3rd 60-69
• 6:58 - Stephen Easley
• 7:25 - Andrew Mulrean
• 7:29 - Jill Brasky
• 7:49 - Keith Campbell
• 9:29 - Katie Mulrean

#dcrrc5Kchallenge will run from June 15-21 and then the return of the next #dcrrc1milechallenge from July 13-19. Hope to have many more of you participating in those. You'll see announcements with details on these on the club website on June 1 and then July 1.

Happy running!

Rich