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NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be pretty nice for this time of year, low 30s to mid 50s, lower humidity and little chance of rain.

We continue with no "FORMAL" Thursday Morning DCRRC Track Practice in Arlington, although some will run at the Yorktown High School track tomorrow at 7:00, while others will be at W&L and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

On a side note, Coach Ed, Coach Rich and I are in discussions of how we might bring a little of the Holiday Relays to both the Wednesday Night "Hawks" and the TMBC Krewe, so stay tuned!

December 3, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be chilly like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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

Stallions: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace.

In Coach Rich Club News –

Greetings fellow Thursday morning faithful and welcome to December. Hey that means 2020 is almost over. Yay!

Tons of peeps ran virtual Turkey Trots of many different flavors. Congratulations to all of you and thanks for having the spirit. Very sorry but it was near impossible for me to track so I will give you just one that was obvious, that we can all celebrate.

The Coach himself, The Big Guy, turned in a fine 5K of 25:58 on the track. He wanted to go faster but this is what the day brought. My take is that he ran 28:12 on New Years Day and worked really hard all year to now have an over two-minute improvement. Watch out for him over your shoulder next year. Great job Big Guy!

Three Cheers also for Kenneth Riley who ran what he called (virtual) Marathon 2020. His time was 3:55 with very nice pacing. As I have told many of you over the years, anytime you complete a marathon it is a great accomplishment. Congratulations Kenneth!

Happy Running!

Coach Big Guy will be at Yorktown tomorrow, but unfortunately Coach Rich is on the Disabled List for a bit

NO TMBC - Run Some kind of Turkey Trot Somewhere!

Fellow Endorphin Junkies

There will be NO Thursday Morning DCRRC Track Practice in Arlington at the Yorktown High School track tomorrow. Instead, those of you who can should try to run a Turkey Trot somewhere – and if you are in town, you can run a virtual 5 Miler – which Coach Big Guy will do at the Yorktown track - but today, not Thursday morning – he has to Smoke the Bird – and that actually means smoking a turkey with Mesquite chips! ;-)

The Club has always supported the Alexandria Turkey Trot, and you can sign up for their virtual Five Miler here: https://www.alexandriaturkeytrot.com/ - usually the proceeds from this run support Alive, an Alexandria charity helping the poor, and the Club, but I can't find any info on the website about how our virtual race fees will be used. If you want to do something good for the poor or the Club, you can directly donate to both on their websites, for the charity at https://www.alive-inc.org/, and for the Club at www.dcrrc.org . I will be doing a direct donation to both, to support people in need and to support the Club that gives us so much. Mrs. Big Guy and I want to tell you all that we give thanks every day for the wonderful people we met through the DCRRC and TMBC – you all light up our lives!

The weather in Arlington tomorrow will be rainy in the morning but reasonably warm at 56 degrees, then cloudy with little rain the rest of the day, warming to the mid-60s and lower humidity, so pretty nice weather for a time trial, but as always, you should bring plenty of fluids.

November 26, 2019 – TMBC or Alexandria Virtual Turkey Trot 5 Miler, or whatever race – Real or Virtual - you can find where you are tomorrow!

In Club news from Coach Rich -

Greetings and Happy Thanksgiving in advance to all of you and your families. Just one real nice result to report on this week!

Rodrigo Vellon ran the Fastest Known Time (FKT) for the W&OD Trail running completely unsupported. Nearly 45 miles! His time of 6:06:xx was 22 minutes faster than the previous FKT for the route. You can see the details on the FKT site for the W&OD at this link: https://fastestknowntime.com/route/washington-old-dominion-trail-va. This is an amazing effort at an average pace of 7:42 for his 5 hours 43 minutes running and 8:13 for his overall time of 6:06. Rodrigo had to carry his own supplies, food and water. He was caught short a few times trying to refill water at spots that already turned off the water fountains. Huge congrats to Rodrigo!

Happy running!

Coach Big Guy will Turkey Trot today, and Coach Rich will be running some version of his Turkey Trot tomorrow!