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TMBC - 6 to 8 times 4 Minutes on/3 Off

Fellow Endorphin Junkies

Thursday's weather will be very cold at 28 and lots of winds in the AM, but will warm during the day to a pretty nice day at mid-afternoon, so if you can run later I would. Dress Accordingly, and still hydrate! Yorktown and W&L are iced over, as are all local outdoor tracks. Instead, we are suggesting a street workout, but make sure it is clear of traffic and keep your eyes peeled for slippery conditions.

February 4, 2021 – ON THE STREETS ON YOUR OWN: 6 to 8 x 4 minutes "on" in 10k Pace, with three-minute jogs between and at least a mile warm up and warm down

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees/Others: 8:00 to 10:00 Pace

When you are doing four minutes on/three off, the key is to really start quickly onto the four minutes on portion of the run so you shift your form into a 10k form where you are lifting your knees more, getting up on your toes, and using your arms to assist. Be careful out there and good luck – SPRING IS COMING! ;-)

And now the Coach Rich News!

Greetings Thursday morning faithful. News this week from Nate Rathjen who participated in the Pacers Keep Running Series 15K turned into 10K and in the snow on Sunday. Nate called it tricky but manageable conditions. I'll let you interpret that however you want but Nate turned in a respectable time of 43:57. This was good for 4th out of 18 finishers. Way to go Nate!

There are some upcoming races and the club's annual meeting.
1. Feb 6 - 15 is a Virtual GW Birthday Marathon and Half Marathon
2. Mar 7 is the Burke Lake 12K (Live Race)
3. Mar 7 (that same night) is the club annual meeting (virtual)
The GW Birthday races are free. The Burke Lake 12K race is free as well but only open to club members. You can get all the information on each of these and you can register at https://www.dcroadrunners.org/

Happy Running!

Coach Big Guy

NO TMBC – 12 to 16 x 400m in 10k Pace, with 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be cold to frigid, with temps starting in the low 30s and getting up on to the high 30s by late afternoon, with a lot wind up to 20 MPH and wind chills in the Teens! Dress Accordingly, and still hydrate! Yorktown may be dicey with ice, so we are headed to W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

January 28, 2021 – NO TMBC – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 14 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 16 Intervals

Gazelles: 7:15 to 8:00 Pace, 13 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 14 Intervals

As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. 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, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

Coach Big Guy will be at W&L tomorrow morning
doing the workout with some TMBC Covid Bubble pals!