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No TMBC - 2 x 20:00 in Tempo Pace 3:00 rest

Fellow Endorphin Junkies

Tomorrow will be cold and damp, with some hangover ice and slick streets and tracks, so be careful. Yorktown will likely be impassable, so if you want to go to the track, try W&L or Falls Church. Temps from the low-30s to 40s. You might postpone till Friday or over the weekend, and consider doing the Holiday Relay 400s that I sent earlier emails about if you haven't done so already!

December 17, 2020 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN (or given the slick, you can do these on some streets): 2 x 20:00 runs in Tempo Pace (or faster), with walk back to start, water and 3:00 recovery

I always have trouble describing Tempo Pace, although you can go to the Macmillan Running Calculator, add some data, and calculate what your pace should be, but here it is from the Macmillan Horse's mouth:

"Tempo Run

The Tempo Run is a medium effort run that improves your lactate threshold – the point where lactic acid begins to build up. Tempo Runs usually last 10-40 minutes and breathing is fast but under control. Training partners can usually speak in short sentences during a Tempo Run. Running too fast is a common error so remember to keep a Tempo Run at a medium effort and never lose your breath.

Tempo Intervals

Tempo Intervals are simply broken up Tempo Runs. They usually last 5-20 minutes and include short recovery intervals between. Effort may start at medium on the first few repeats and build to medium-hard by the last few repeats."

For Keith an I, we've been running our 10k pace around eight and 5k in the low sevens, and I've calculated our Tempo at a bit over 9-minute pace – so if you add a minute to your 10k pace you won't be too far off. The key here is to push a little harder on the second interval so your distance (and thus pace) is about a half lap to a full lap better on the second interval. You can do that if you focus on your form on the second one, lifting your knees and making sure you do not overstride but rather pick up on your cadence – say 4 to 8 more strides per minute.

And now the Coach Rich Club Report!

Greetings Thursday morning faithful. Join me in wishing a Happy Birthday to Paul Ryan. His birthday was actually Sunday. Paul welcomed in the 70's by getting together with a group of friends who he deems "old geezers" for what he called an easy 6:25 mile on the track. Well done as always Paull and we look forward to lots of age-group wins and records from you!!!

Moving to the marathon distance, Liz Ozeki got together with twin sis Thia for a marathon. Thia ran a Virtual San Francisco Marathon and Liz ran a Virtual New Jersey Marathon. Liz signed up for her race pre-Covid so this seemed a good solution to getting it done. Neither Thia or Liz trained very much much. They ran west on the TowPath out of Carderock. Liz had never been out there and loved the route. They were targeting a 3:15. Must be nice :) They felt pretty good and decided to push the pace after mile 10. Liz brought it home in 3:07. Thia came in at 3:04:58. Of course you know I had to ask the question, "How did you let her get away Liz?" LOL. They are amazing. Congrats again Liz!

Happy Running everyone!

Coach Big Guy will be out doing the workout On Friday, with Coach Rich still on the DL

DCRRC 2020 "Secret Santa" Virtual Holiday Relays - UPDATE!

Due to tomorrow's predicted Snowstorm, we have decided to extend the time when you can run the 2020 DCRRC "Secret Santa" Holiday Relays until Sunday December 20th, with a deadline to submit your times until Midnight on Sunday. From Strava and seeing you all out on the track, I know there are a number of you who have already run but haven't submitted your results – as I have only received four total times from DCRRC members for the ten 400s. At this rate, Coach Big Guy is going to win an award – that just can't happen people! ;-) Seriously, all of us at the Club want to encourage people to get out and run – it doesn't matter how fast, just that at this time as there is finally "light at the end of the tunnel," as the nurse receiving the vaccine said yesterday, we are all thinking of the Club members we miss and cannot wait to embrace at running events that cannot come too soon. So, get out and run – even if it is in the snow, and share your time and concern for your teammates by sending your times to the Big Guy. Here are the details from our original email:

This year, we are planning something a little different for the DCRRC Annual Holiday relays. Since social distancing is keeping us apart for a little while longer, we've decided to change the Holiday Relays format just a little bit to the "DCRRC 2020 "Secret Santa" Virtual Holiday Relays."

Everyone will still run ten 400m intervals, with a quick two-minute break in between each interval when you will stop your watch, but you won't have to slap hands or pass a Candy Cane to your partner. We will still pair the fastest runner with the least fast runner, but now we don't have to worry about "sand-bagging," because we will pairing you up AFTER all the times are in, making sure we pair the fastest with the least fastest, the second fastest with the second least fast, all the way down the line. After submitting your 10 x 400m total time, you will be paired with your "Secret Santa," that is, your partner in the relay, and while we won't be on the track at the same time, we will be together in spirit!

There will still be prizes for first, second and third, and a pair of special presents from Coach Big Guy to the pair that tries hard, but still anchors the relays bringing up the rear, where he often finishes in races these days! ;-) This is also a great chance to try out your costume for the Club holiday costume contest that is usually held at the relays event, will also be virtual this year. Send a photo of your holiday running attire to membership@dcroadrunners.org anytime between December 1-18. Entries will be posted on the club Facebook page and members can vote until December 24th. The first 5 entries received get a DCRRC face mask. Prizes TBD.

Here is how you do the DCRRC 2020 "Secret Santa" Virtual Holiday Relays: You will need a Garmin or similar timer. Head to the track, and warm up. Start your Garmin or timer on your first 400m lap of the track, stopping it after the first 400, and then hitting the split button after you stopped the watch so we can see your ten splits – wait two minutes – on the honor system (Coach Big Guy will count to 120 in his head) – then start your second lap, stopping after the second 400m, stopping the watch then again hitting the split button for the second time, and rest standing at the start for two more minutes. Repeat for all ten 400m intervals, then submit a picture/screenshot of your total time to . Please let us know your Name/Age/Sex so we can report Age Group winners if Big Guy can get some help with doing the results.

Here is an example: Since Coach Big Guy usually runs 2:00 for each 400m interval on Thursdays, for example, his total time for all ten 400m intervals will probably be about 20 minutes. That total time of 20 minutes will be entered onto the "Secret Santa" Spreadsheet for pairing purposes. You will get a more than a week to run your ten (10) 400m intervals, from tomorrow, Wednesday December 9th until Sunday, December 20th. Please send your entry to Coach Big Guy at (bigguy@dcroadrunners.org), and entrys must be received by Midnight, Sunday December 20th. The Big Guy and his Elves (Jill Brasky and Keith Campbell) will try to get the awards figured out as quickly as possible.

We hope the fact that the relays are virtual and spread over a week means we will have more entries throughout the Club – let's also see Alumni like CaSandra from Florida and Steve South from London join in, so we can spread holiday cheer around the world in these challenging times. We runners will always rise to meet any challenge, and we look forward to sharing the "Secret Santa" Holiday Relays cheer with everyone of you!