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No TMBC, but on Track 6 x 800m w/400m jog in 10k Pace

Fellow Endorphin Junkies

Tomorrow will be a little warmer than the last couple of days, but still getting fall-like early on, with Dew Point + Temp only in the 120s from 6 through 9 AM, so get out early and enjoy it! Again, tracks are open, but no "organized" activities may take place. A few of us will be at Yorktown at 7, and last week we had some TMBC members before and after the 7 AM workout, so I expect we might see some of you tomorrow at Yorktown, while others will head to W&L or even Falls Church for track work. Even though we are not together physically, we TMBC'ers are all remain together in our hearts.

September 17, 2020 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN: 6 x 800m in 10k Pace (or faster), with 400m jog

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: 8:00 to 10:00 Pace

If you are feeling frisky tomorrow, you could start at 10k pace and move to 5k to push it a bit for the six intervals, but please watch yourself and have plenty of water available to hydrate at least every other interval. You Stallions might even do an extra interval or two, but if you do – keep these at 10k pace. Form at 10k pace still matters – get up on your toes, lift your knees a bit more, and make sure your arms are involved in lifting rather than crossing over and causing you to break stride. At this point in the cycle (as in, when will it ever end?), you still want a bit of speed to build strength and to guard against injury, and focusing on your form will also protect against injury – whether on the track OR your long runs!

And now the Coach Rich News!

Greetings to all TMBC goers past and hopefully future. Hope everyone enjoyed the cooler temps this week. Just glorious!

Last week brought the end to the virtual Boston Marathon. Andrew Simpson turned in a nice performance of 3:18 and had a large supporting cast of many of you along the way [Coach BG note – those TMBC members are a supportive group!]. Congrats to Andrew who admits he had to do it to get the Boston Medal to add to his collection! Of course getting the shirt is nice too.

Swinging to the opposite end of the spectrum Paul Ryan along with 7 or so others in his other club, Athletes East, took on the Virtual 5th Avenue Mile. Paul calls this his Sunday morning old farts group of all Masters runners. They did this on a local track in Maryland that of course did not resemble 5th Avenue but what the heck, it was in the rules. Paul turned in a fine 6:16 which was his 2nd fastest time of the season. Another big hand for Paul! The race was won by Scott Anderson in 4:47. Scott was an outstanding collegiate runner at Princeton back in the late 90s and ran a sub 4 minute mile which is believed to be the 1st sub 4 by an Ivy League runner while competing in college.

Happy running everyone!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich is running with a friend tomorrow, so will do the workout later in the week

No TMBC, but 6 to 10 x 500m in 5k w/300m jogs

Fellow Endorphin Junkies

Tomorrow is a return to the Swampy weather we have had off and on for a couple of weeks, interspersed with some REALLY lovely weather as on Saturday and Sunday. It will be very warm and very humid rainy day - between 73 degrees and mid-80s, with a chance of thunderstorms virtually all day. The Temp + Dewpoint starts at 144 (difficult), but only ruins up to 148 – so take your chance with the rain (and remember the Yorktown track is sloppier than W&L, which has good drainage). A few of us will be running at 7 AM at Yorktown, so feel free to join in although this will – of course out of necessity – NOT an organized workout.

There is a big range of intervals – 6 is probably enough for most, but 8 or 10 if you are really pushing for a virtual speed race in two or three weeks. For those who just ran or are going to run a virtual Boston soon, just skip this entire workout!

September 10, 2020 - 6 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 8 to 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 7 – 9 Intervals
• Gazelles: 6:45 to 7:30 Pace, 6 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 - 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday faithful. This week features the Virtual Boston Marathon. We have a few folks participating. So far Christie and Rodrigo turned in really great efforts and Rodrigo ran his fastest time ever. Both of them spent a bunch of time on the injured reserve list this year so their results are very impressive. Congrats to them and good luck to the others running this coming weekend.

2:52:28 - Rodrigo Vellon
3:10:51 - Christie Wetzel

Happy running!

Coach Big Guy will be running the workout at YHS in the AM, but Coach Rich will be doing it Saturday!