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June 11, 2020 – NO TMBC – 12 to 14 x 400m in 10k Pace, with 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be changeable, with lower temps, but with several chances at thundershowers, including right at 7 AM when we would normally be running, with some wind and a chance of thunderstorms at 7 AM, 10 AM, 2 PM, and 8 PM, with Temp + Dewpoint starting at 140 (difficult) to 155 (caution) – so a morning workout is probably called for, and whenever you run, take the conditions into account! I will be running at the low number of intervals and running 5 to 10 percent slower in this weather myself to adjust.

I will be at Yorktown tomorrow morning at 7 AM, but Keith and Jill have rightfully abandoned me for cooler climes, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-)

August 6, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 12 to 14 x 400m in 10k Pace, with 100m jogs

As 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. You should also focus on your form – get up on your toes and Lift your knees! Those of you who use "Map My Run" got an email this week with some good focus on form – take a minute to check it out.

And now Voices from the Crew!

Coach Rich had no news this week, so I thought I'd take a chance on something I've wanted to do for a while – which is to give a voice to your fellow Thursday Morning Breakfast Crew runners – we can all learn from each other and hopefully this will be a regular feature sharing advice and wisdom. This week let's here from our very own Assistant Coach Mary Kusler:

"Greetings from the injury deck. We have all been here at some point or another. Watching everyone around you run, while you wish you could run to the end of the driveway. Wondering how you used to run a half marathon or even a marathon when you cannot contemplate running a mile.

This was my first surgery. A new ACL compliments of the 200lb snowboarder who ran me over back in early February. An elective surgery just before quarantine shut them down.

So I spend my time cross training. Being focused on physical therapy. (Which is much easier to do when the world is quarantined #pro-tip). Listening to my body. Waiting for the day I can be back on the trails.

This is when the runner community makes the greatest difference. Meals arrive post surgery. Friends come to visit and make you laugh. People are willing to walk with you wherever you want. Get out and ride a bike with you when you are just getting back going again.

And so in the darkest days of an injury, it is your fellow runners who get you through. They know where you've been. And they believe where you are going.

I just started running and have already had to back off. But the thought of being back on the track with you all keeps me going. Well that and the ice cream."

Thank you Mary for those inspirational words!

Coach Big Guy will be out doing the workout tomorrow, but Coach Rich already did it!

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

Fellow Endorphin Junkies

Tomorrow will be a continued July scorcher, but not so bad early on, with Dew Point + Temp only in the 140s from 6 through 9 AM, so get out early! Again, tracks are open, but no "organized" activities may take place. A couple 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 are all remain together in our hearts, and even in the "Spirit World" (see Coach Rich's news below), some of us are strangely linked! ;-)

July 30, 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

As Ed says, if you are feeling frisky tomorrow, you could start at 10k pace and move to 5k if the heat and humidity allow you to push it a bit, but PLEASE watch yourself and have plenty of cool water available to hydrate at least every other interval. 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!

Big news this week is TMBC has another baby in the ranks. Huge congrats Clara Lau Rosenow had her baby. Little Kina Winnie Rosenow joined TMBC on Saturday July 18. Clara hopes to be out doing some low-key workouts in the Fall. We are all so excited for you Clara (and Mike).

Five of us virtually participated in the QuaranTeensRunDC5K. Big Guy and Jill had the same running juju going on ... They each ran it on a track at the same exact time but Jill was in NY while Big Guy was at YHS. They still ran the exact same time. Jill got a PR so she wins this one :). Here's the summary. Congrats to all!

22:06 - Paul Ryan
22:14 - Rich Mendelowitz
26:57 - Jill Brasky, PR
26:57 - Big Guy
27:24 – Eunja Rau

Happy running everyone!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich did it today, so probably some recovery run for him