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NO TMBC - 2 x 15:00 minute Tempo in 10m Pace, 3:00 minute rest

Fellow Endorphin Junkies -

The weather tomorrow will be cold, with the temperature just below freezing all day long. There will be at least some wet stuff tonight, whether snow, ice, or freezing rain, so it is quite likely early in the AM things will be very icy – reconsider before you run! If you do run, be VERY careful, and Yorktown will absolutely be a MESS, and W&L likely will be one too, so this workout should probably be done, if at all, on safer neighborhood streets. Jill, Keith and I did the workout this morning, and Friday is an option too. If you do head out, dress accordingly, and as always you should still bring fluids. Whatever you decide, as always – STAY SAFE OUT THERE!

February 11th, 2021 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with 3:00 minute standing rest

Water breaks are important ALL year round, even when it is cold as tonight, so remember to hydrate before, during and after your runs - after each interval

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 15-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Here is the Coach Rich Club News this week:

Hi Everyone. You can still participate in the GW Birthday Marathon and Half Marathon. It's free. Reminder about all upcoming events below.

• Feb 6 - 15 is a Virtual GW Birthday Marathon and Half Marathon
• Mar 7 is the Burke Lake 12K (Live Race)
• Mar 7 (that same night) is the club annual meeting (virtual)

Happy Running!

Coach Big Guy went to the track today, and Coach Rich is too smart to risk his recovery on ice!

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