DC Road Runners - Enter your slogan here

10 to 12 x 400m in 10k, 200m jog

Fellow Endorphin Junkies

For those in good health, tomorrow will be a hot and humid July day - between the 75 and 90, with little wind and a chance of afternoon thunderstorms, with Temp + Dewpoint starting at 145 (difficult) to 155 (caution) – so a morning workout is probably called for, and whenever you run, take the conditions into account! I will be dropping a couple of intervals and running 5 to 10 percent slower in this weather myself to adjust.

A couple of us will be at Yorktown tomorrow morning at 7 AM, 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! ;-)

July 9, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 10 to 12 x 400m in 10k Pace, with 200m jog

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was now. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 200 (which is 100m more than usual to compensate for the conditions). 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!

And now the Coach Rich News!

Greetings crew. It sure has heated up and looks like it will continue for a while. Think how good it will feel when we again get a morning in the 60s!

Just one result to report this week for The Admiral, Paul Ryan. He participated in the PVTC Virtual 8K and turned in a fine time of 37:27. This was good for 2nd 60-69 and the 1st place 60-69 runner was the winner of the race! Well done Paul!

The #dcrrc1milechallenge is back and starts this coming Monday July 13. This is a virtual 1 mile event run solely on track this time. It starts on July 13 and finishes on July 18. Once again, we aim for this to be the TMBC workout next week. All the details are at https://www.dcroadrunners.org/ and on the club Facebook page at: https://www.facebook.com/events/2808709242748723/

Also in July, TeensRun DC is holding their QuaranTeens Run DC Virtual 5K. The race is free but you do need to register in advance. We are sponsoring the race so you can sign up on our website. They are also taking donations to support their efforts to mentor kids in underserved areas in DC. Even if you can give just $1 it would be appreciated. If you donate $35 you do get a nice race shirt but again the race is free to participate in so set a 5K goal and go out there and get it! For more about Teens Run DC go to: https://www.teensrundc.org/

Happy running!

Coach Big Guy and Coach Rich will be out doing the workout or a variation tomorrow

3 x 1600m in 10k Pace

Fellow Endorphin Junkies

For those in good health, tomorrow will be a warmer and humid July day - between the high sixties and the low nineties, and since it will warm up quickly, consider a morning workout. Tracks are open, but it still seems that no "organized" activities may take place in Arlington, so we are going to suggest you run in your self-organized small groups until we get further clearance. The Yorktown track has seen some "regulars" on Thursday mornings (as well as Tuesdays), so while we will not be doing the workout in sync, we can still say "Hi!" Three of us will be at Yorktown at 7, 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. If you worked any Speed or Tempo work over the last few weeks, feel free to try this week's 1600s, otherwise I'd run these at slower than 10k pace to get yourself back in the track habit (a habit I've never been able to break! ;-) ).

July 2, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, break them down – for example, on Lap 1 focus on form – am I up on my toes and lifting knees? Lap 2 – am I relaxed – am I pushing while not getting to tense? Lap 3 – how is my breathing – through my nose and mouth - deeply? Lap 4 – let's try to finish strong, accelerating slowly but purposely to pick it up.

And now the Coach Rich News!

Greetings crew. As the pandemic continues, some small amount of real racing took place this past week. 41 runners participated in the Hugh Jascourt 4M. I am happy to report nice performances for the two TMBC crew members who took part. Alex Cooke was 2nd overall in a sprint to the finish with Bobby Beasley. His time was a strong 23:10 and he ran every mile faster than the one before. Melinda Metz was the 1st OAF with a time of 29:11. Congrats to both of you!

The #dcrrc1milechallenge is back for July. This is a virtual One-mile event run solely on track this time. It starts on July 13 and finishes on July 18. Once again, this will be the TMBC workout for that week. All the details are at https://www.dcroadrunners.org/ and on the club Facebook page at: https://www.facebook.com/events/2808709242748723/

Also in July, TeensRun DC is holding their QuaranTeens Run DC Virtual 5K. The race is free but you do need to register in advance. We are sponsoring the race so you can sign up on our website. They are also taking donations to support their efforts to mentor kids in underserved areas in DC. Even if you can give just $1 it would be appreciated. If you donate $35 you do get a nice race shirt but again the race is free to participate in so set a 5K goal and go out there and get it! For more about Teens Run DC go to: https://www.teensrundc.org/

Happy running!

Coach Big Guy and Coach Rich will be out doing the workout (or a variation) somewhere tomorrow