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No TMBC - 10 to 16 x 2:00 in 10k Pace on your own

Fellow Endorphin Junkies -

The conflicting information on opening up the Shelter-in-Place orders is so confusing that even TMBC's brilliant Dr. Kelly O might not be able to decipher it. All I know is that I am sticking with "better safe than sorry," only going out for runs and my once a week "Senior Hours" at Harris Teeter. I would urge you to use your best judgment on how to proceed. As to exercise in the time of a Pandemic, which all medical professionals seem to favor, I still reiterate - unless you feel 100% - DO NOT GO OUT the door, don't run, don't risk infecting others, or getting infected yourself in a time of weakness and pandemic. Do stretching and weights at home until you are in top shape.

For those in good health, tomorrow will be a great day to run – showers end overnight, and then cool and sunny mid-40s to 60 in the afternoon with little wind! The Arlington County tracks are closed (both W&L and the Yorktown), so any workouts will either need to be done on the Custis/WO&D/Bluemont or other trails, or this one can be done almost anywhere – and perhaps with all the traffic on the trails, your neighborhood streets would be safer – at least corona virus-wise. Tomorrow's workout is a variation on the 400m workout we do so often, just using time rather than distance, since you may be on roads or a trail that is not marked well.

May 7, 2020 – NO TMBC – ON YOUR OWN: 10 to 16 x 2:00 minutes ON in 10k Pace, w/1:00 minute OFF slow jogs in between the 2m Intervals.

In this workout, the 2:00 is supposed to substitute for the 400, and the 1:00 jog for the 100m jog, but only Keith, Jill and I run that slowly for 400m at 10k pace, so for some of you this will be almost 1/3 of a mile (closer to 500 meters or more), so it is challenging. As you all will remember, a perfect workout for this regular fixture would be a set where each 400 is slightly faster, while maintaining the same pace on the 100s. Since we are doing this by time, and since we get more rest at a minute than we would have had at 100m on the track, try to focus on going just a little bit farther each 2:00 interval while maintaining the same distance on that 1:00 jog in between. You can do it! Remember to focus on your form, lifting your knees, getting up on your toes, eyes looking strait forward, while avoiding the dreaded arm crossover that rocks your core.

And now for the Coach Rich News!

Greetings once again fellow TMBCers. I hope all are well and faithfully running in week [I-have-lost-count] of the Coronavirus lockdown.

The Big TMBC news this week is that Mikala Whitakergot engaged to Jared Dix! She looks blissfully happy in the pictures I saw on FB, and of course, that is a great thing. Many congrats from all of us to Mikala!

There was a running of the Virtual Providence Marathon this past weekend. Both Hope Seck and Andrew Simpson participated and turned in times of 3:45ish. Many of you know Alex Barrage, and Alex also participated, running the entire way with a mask. So tough! Congrats to all!!!

Sorry to report not a lot of great news for real racing anytime soon. The Army Ten Miler just postponed and registration for this year's race which is supposed to be Oct 11. They will provide more info as the situation unfolds. As of now no permits from Arlington County will be granted through the end of August. I am sure NPS will be similar so this will obviously keep us from doing summer Bunion Derby races. We are working with RRCA to figure out how to have safe group runs and races again once things settle down much more and it is safer. There is lots of work to do there.

Look for instructions for the #dcrrcvirtual1milechallenge on the club website and FB page later this week. It will be held the week of May 18. My plan is to hold one of these again in July so you will be able to measure your progress.

Happy Running!

Coach Big Guy will be do the workout or a variation on the Bluemont/WO&D trails, and Coach Rich will continue his remarkable comeback

2 x Time Ladder: 4 ON/2 off/2 ON/2 off/1 ON/2 off/5 ON/2 off 10k Pace ON

Fellow Endorphin Junkies

Most of us are still housebound due to Covid-19, but I've seen a few of you out running. While we have had some cool and gorgeous weather, tomorrow will be so wet that unless you are a seal or duck, I'd say run your speed work Friday. Please continue to socially distance – even when running - and look after your health.

Friday will offer periods of dry so you can run tomorrow's workout in better weather. Arlington County tracks are still closed, so any workouts will need to be done on the Custis/WO&D/Bluemont or other trails. There are mile markers on those, and on the C&O, and most of us have Garmins that give us mile laps, so use those.

April 30, 2020 – NO TMBC ON THE TRACK – RUN ON YOUR OWN: 2 x Timed Ladder: 4 minutes on/2 off/2 minutes on/2 off/1 Minute on/2 off/5 minutes on/2 off, then repeat ladder one time, all "ON" intervals in 10K Pace, OFF pace nice and easy jog

As long as we do not have the tracks for precise measurements, and each other to help us push ourselves, these Thursday workouts will not be as varied as what we enjoy on the track, but they still will be nice way to maintain good fitness during these challenging times when there are no races, and probably none for a few more months. I think that this Time Ladder workout, while a little more complex, adds some variability. Since the off are all two minutes, just remember the ON intervals – 4, 2, 1, 5. Again – while we are all in a build slowly mode till races open up, some speed workout – even if only at 10k pace – will help build strength and endurance. As always, when running interval, Tempo or Speed work, please focus on running with the appropriate form – knees a bit higher, up on your toes, and core still while not crossing over with your arms.

The Coach Rich News:

Greetings Thursday morning faithful. We may not have workouts together for a while but we aim to stir up the fun a bit in May and again in June. During the week of May 18 the DCRRC will be holding a Virtual 1 Mile Challenge. Gotta run 1 mile as fast as you can. Yours truly will be the virtual race director. In June we will feature a Virtual 5K Challenge. Details on both will follow on the club website and FB page early next week.

Just one result to report on this week and that brings a shout out to Kenneth Riley. Kenneth ran a fine Hal Marathon Time Trial in 1:39:50. This represents a PR for Kenneth so huge congrats. That said, having raced side-by-side with Kenneth back in January I feel he has much more in him so I look forward to seeing another PR at the HM before too long.

My running has resumed on a daily basis now so I too am enjoying the Happy Running I wish you all!

Neither Coach will be at Yorktown tomorrow, as Coach Big Guy will be doing the workout on the Bluemont/WO&D Trails on Friday, and Coach Rich will decide whether he is a duck or wants to run Friday. We will both see you all on the other side once the CDC gives the "All Safe" to resume.