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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

10 to 20 x 200m in 5k, 200m jog

Fellow Endorphin Junkies

For once I am not going to complain about the weather – as the old joke goes, "Everyone complains about the weather, but nobody does anything about it!" Just know that it will continue to be hot and humid, and an early morning run will be at the extreme caution level of 150 (73 Dew Point plus 77 Degrees), and as the day progresses, it will not get any better, but instead, will actually get worse. Again, you can go to McMillan and use the heat calculater to see the impact on your workout, but rule of thumb says you should be running 5 to 10 percent slower in this heat and humidity. We will probably get thunderstorms again in the late afternoon or evening, so if you can't time those "in-between storms" runs right, I suggest a morning workout.

There are still no "organized" workouts at Arlington tracks, but 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, so to comply with the rules, let's keep the groups small, familiar, staggered in start times, and disorganized As required ;-) )! The workout is as follows:

July 23, 2020 – 10 to 20 x 200m in 5k pace - with 200m jog recovery in between

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:30 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is a brand new workout for Thursdays – a real speed workout guaranteed to build both strength and stamina for your fall races. Let's listen to Coach Ed's wisdom on how to run these: "Start these at a more relaxed pace, and aim to speed up as the repeats progress. Aim to reach your pace for 1 MILE by repeat 9 or 10. STOP the workout when it becomes too difficult to hold that pace." The only thing I would add is as you get faster, adopting a more sprinter like form becomes even more important – Up on your toes, Knees up, Arms pumping ("putting change in your pockets"), no crossing over, core still, relaxed yet pushing (I know – hard to explain – it's a Zen thing – to push without pushing – the important thing is to puch but not so much you tighten up and defeat your efforts.

In club news from Coach Rich ...

Greetings fellow Thursday morning faithful. The health note for this week is hydrate, hydrate, hydrate and avoid the hottest part of the day for your runs. That said, our training continues.

It was a tough weather week for the #dcrrc1milechallenge but the crews still produced a few PRs and lots of nice times. Congrats to all. Here's the roundup:

0:04:54 Rodrigo Vellon PR
0:04:56 Ze Dagher PR, 1st Male Master
0:05:11 Stephen South Legacy abroad in England
0:05:11 Alex Cooke 1st AG
0:05:35 Liz Ozeki 1st AG
0:05:50 Will Hernandez
0:05:53 Kenneth Riley PR
0:06:06 Mark Bourgeois PR
0:06:13 Paul Ryan 1st AG
0:06:36 Rich Mendelowitz 3rd AG
0:06:40 Mikala Whitaker
0:06:50 Yuko Takakusaki 1st Female Master
0:07:17 Emily Riley
0:07:41 Keith Campbell
0:07:47 Jill Brasky 3rd AG

There is still time to participate in the QuaranTeensRunDC5K. It started last Saturday and ends this Sunday. 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 Note:

I paced Jill on her gutsy mile, and should have submitted that for the Club Mile Challenge, as my other two attempts to run it at my pace ended in failure after 800 meters or so, but I forgot to submit it - it's always fun to particpate in these Club Activities and support Club events - so my apologies!  Next time!

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