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No TMBC - 3 x 1600m in 10k Pace + 2 x 400m in 5k

Fellow Endorphin Junkies

Tomorrow will be more of this week's same – low 70s to mid 90s with high humidity, so a morning workout with lots of fluids is better. Tracks are open, but it still seems that no "organized" activities may take place in Arlington. Nevertheless, the Yorktown track has seen some "TMBC regulars" on Thursday mornings (as well as Tuesdays), and last week it was a mini-TMBC reunion with 7 or 8 of us working out between 6 and 9 AM, so while we will not be doing the workout in sync, we can still say "Hi!" Three of us at least will be at Yorktown at 7 tomorrow, while others will head to W&L or even Falls Church for track work.

August 27, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs, followed by 2 x 400m in 5k Pace, with 200m jog in between

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 too 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!

Greeting fellow Thursday morning faithful. Hope you all got out and enjoyed this morning's weather. It was glorious compared to the last 2 months but hopefully it will all start getting better soon.

Only one item to report this week and that is congratulations to Ze Dagher on a successful fundraising event, Run4Beirut. Over $4000 was raised for the Lebanese Red Cross in support of those in need after the horrific explosion in Beirut. Really great job Ze and all that supported the event!

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

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

Fellow Endorphin Junkies

Tomorrow will be a welcome change from the last couple of months, with Temps much lower in the morning at 63 degrees, but still with lots of humidity at 100%, 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!

August 20, 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

With tomorrow mornings cooler temps, if you are feeling frisky tomorrow, you could start at 10k pace and move to 5k if the humidity allows 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!

Greetings Thursday morning faithful. Looks like a glorious weather morning upon us for tomorrow, as far as August goes anyway! Two items to report on this week and on request to support the peeps of Beirut trying to get through the awful after-effects of the explosion.

Paul Ryan finished off his USATF Virtual Masters Track Meet with a 1st place finish in the 5K. His time was a season best 22:04. So The Admiral won the 65-69 division for 5K and placed 2nd in the mile with a 6:16 and 2nd in the 800 with a 2:56. Phenomenal work Paul, and congrats. [Coach Big Guy note – this was a NATIONAL virtual meet, so the Admiral had a NATIONAL first and two seconds – amazing! Age-Grading that mile and it was a 4:38! All three times qualify him as "All-American" for his age group. All-American for one distance is a remarkable accomplishment – but three? Wow!]

On a fun note, I ran into Melinda at the W-L track on Monday. I caught her doing running drills. What a great thing to be doing and I would strongly recommend to all of you especially if you have never done them before. It will help your stride, form and overall running economy hence making you a stronger, better and faster runner. As important, drills will help keep injuries away. Here's a link to give you a starting point: https://www.youtube.com/watch?v=6H8WLfyavWk

Lastly, most of you knowour TMBC runner Ze Dagher. He is from Lebanon and has organized a great fundraising event for this weekend that he has lined up Mike Wardian and a few other running celebs to participate in. Here is a link to all the details and how you can participate and / or support the cause of helping the people of Beirut:

Happy running!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich will probably march to a different drummer! ;-)