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TMBC to W&L - 2 to 3 x 2000m in 10m to 10k with 400m jogs

Fellow Endorphin Junkies

TMBC WILL MOVE TO W&L HIGH SCHOOL TOMORROW DUE TO ICY TRACK CONDITIONS AT YORKTOWN!!! 1301 North Stafford, Arlington Virginia 22201. If track is locked as it was on December 29th, you can easily hop the fence at the track entrance on the Quincy Street side (exactly opposite across the track from where we usually enter – just walk around the fence to the opposite side where the baseball fields are to the track entrance near the school building on the Planetarium/Quincy side of the school). A dozen of us – including short people – did this with No Problems on December 29th.

Tomorrow morning's weather will be cold but nice, with temps around 27 degrees, OK humidity at 63%, and some wind at 5 MPH – couldn't ask for much better weather in late Fall! Even when it is cold like tomorrow, however, you still need to hydrate – so bring water to your run!

February 2, 2023 – 2 to 3 x 2000m in 10m to 10k with 400m jog recovery in between each interval

• Stallions: 5:30 to 7:00 Pace
• Wolf Pack: 7:00 to 7:45 Pace
• Gazelles: 7:45 to 8:45 Pace
• Coyotes/MTP Trainees: 8:45 to 10:30 Pace

This is another endurance workout guaranteed to build stamina for your winter/spring races. These are tougher than they look, so try to finish strong - push that last 400, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10 mile to 10k pace, we expect this series to be a progression – start slower, so take the first one easier, then kick it up a notch by moving to 10k Pace – say 2 to 3 seconds faster per 400 than the first interval or two.

In club news from Coach Rich:

Greetings Thursday morning faithful. Good news for me is I got to run a couple days on my treadmill this week. Still not out of the woods but do feel a bunch better. That said, sorry to miss you guys again this week.

No races to report on but some club races coming up and announcing the club banquet ...

The next Snowball Series race is this Saturday, the Langley 8K. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

The George Washington's Birthday Marathon is Sunday February 19 starting at 10:00AM. There is also a 3 person relay. We need lots of volunteers. To sign up to run or volunteer go to https://gwbm.dcroadrunners.org/.

The Club Challenge 10M is on Feb 26 at Howard County Community College. This is a great team event where we race against all the other DC and Maryland RRCA clubs. You must be a DCRRC member to participate. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Lastly, the clubs annual banquet is on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running!

Coach Big Guy will see you at the W&L Track in the Morning – Please Note we are Moving TMBC to W&L tomorrow!

10 to 14 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be chilly, with temps in the upper 30s, lower humidity, and with a little wind from 8 to 10 MPH, with the rain ending by the morning – sweet! Dress accordingly, but still bring fluids to hydrate!

January 26, 2023 – 10 to 14 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 13 - 14 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 13 Intervals

Gazelles: 7:15 to 8:00 Pace, 11 to 12 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 - 12 Intervals

We return again to the workout we run the most each cycle, as it is a terrific base builder! 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, adjust your pace so that you can finish at least 10 repeats. In the past when I've actually run these the way they are supposed to be run tomorrow, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Greetings Thursday morning faithful. I'm not back running yet but have made good progress this week and hope to return next week.

Only one race to report on. Big congrats to Rodrigo Vellon and Christie Wetzel on great performances at the Austin (TX) 3M Half Marathon. Christie had a 1 minute PR and was 1st in her AG with a time of 1:20:29. Rodrigo turned in a sizzling 1:14:52 good for over a 3 minute PR!

The next Snowball Series race is the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Also, save the date for the Club Challenge 10M on Feb 26 at Howard County Community College. More coming soon on how to register! Happy running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!