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4 x 5:00 in 5k Pace, 5:00 jog Walk in between

Fellow Endorphin Junkies

The weather tomorrow morning will be cold and windy, with temps at 28 degrees and gusts of 17 MPH but lower humidity at 51%, so "Real Feel" of only 16 degrees, so you will want to dress accordingly, and as always you should bring plenty of fluids.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

January 10, 2019 – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/water in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 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 week's workout is a strong speed workout, and with the wind and cold is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 5:00 each!

In Coach Rich Club news by Pinch Hitting Coach BG –

Coach Big Guy will be sending out formal Evites, but the TMBC Winter Solstice Party will be held on Sunday, January 20, 2019, at 6 PM – Beer, Wine, and light snacks will be provided, along with some great awards!

The Al Lewis 10 Miler schedule for Saturday, January 12, 2019, has been POSTPONED due to the Government Shutdown. Next race after that is the JFK 20k and the MLK 5k planned for January 26th, but stay tuned due to the Shutdown.

Coach Big Guy will be at track practice tomorrow, but Coach Rich will still be in Scotland Afore Ye!

20:00 Tempo + 2 x 400m in 5k Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be cold and damp, with temps at 73 degrees with high humidity at 84% and a little wind at 4 MPH, so a bit chilly, but the overnight rains should be over before the workout begins, so you will want to dress accordingly, and as always you should bring plenty of fluids.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

August 9, 2018 – 20 Minute run at Tempo Pace (somewhere between 10k and 10m pace), 3 to 4 minute recovery walk to start w/water, then 2 x 400m at 5k pace w/200m jog in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace, 30 seconds faster for the 400s

Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster for the 400s

Gazelles: 7:30 to 8:15 Pace, 30 seconds faster for the 400s

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 30 seconds faster for the 400s

This week's workout is a good base workout – with some sharpening intervals at the end. Don't be afraid to start at 10 mile pace and after a couple of laps ratchet it up to where you are "Comfortably Hard" – say 15 to 25 seconds SLOWER than 10k pace. Try to focus on very smooth, relaxed running at a good pace. Once you get the Tempo run done, walk to the start, drink some water, let your heart rate get back to near normal and start your 2 x 400m sharpening intervals – about 3 to 4 minutes after you finish the Tempo run – don't be afraid to let the Lactic Acid pool in your legs, in fact, part of this exercise is meant to help you get used to pushing past the lactic threshold later in the race, with a finishing burst of speed such as these 400s.

In Club news from Coach Rich (Coach BG Pinch Hitting this week) -

Resolutions & Predictions 5K – Some Great performances!

17:57 - Rodrigo Vellon, 5th 20-29, PR
18:42 – He Huang, 4th 35-39
19:01 - Christie Wetzel, 1st OAF
20:53 - Kyle Edgerton, 10th 30-39
22:31 - Kevin Cunningham, 6th 50-59
24:48 – Mary +Beth Feidler, 6th 20-29
26:14 – Jonathan Pellish
26:36 – Coach Big Guy, 8th 60-69
20:53 - Vicki Mendelowitz, 4th 50-59
29:20 - Keith Campbell
30:44 - Clara Lau
33:50 – Debra Margraff

Many thanks to the rest of the TMBC Krewe, including Race Director Coach Rich, Admiral Paul, Liz and several others helping with the race!

Next race in the Snowball Series is the Al Lewis 10-Miler on Saturday January 12 – details on the website.

Coach Big Guy will be at track practice tomorrow, but Coach Rich will be in Scotland Afore Ye!