3 to 4 x 1 mile in 10k pace, 400m jog

Fellow Endorphin Junkies

The Rona is still keeping most of us out of our normal routines and housebound. In the meantime, we have had some cool and gorgeous weather, and I've seen a few of you out running, almost always alone of in very small groups or pairs. Please continue to socially distance – even when running - and look after your health. As usual, unless you feel 100% - DO NOT GO OUT the door, don't run, don't risk infecting others, or getting infected yourself in a time of weakness and pandemic.

For those in good health, tomorrow offers a split decision – partly cloudy and cool weather from the low 40s early to almost 60 in the afternoon, when just after lunch it will begin to rain until Friday night/Saturday morning. A good morning for a slightly – and I do mean slightly – more challenging run. Arlington County tracks are still closed, so any workouts will need to be done on the Custis/WO&D/Bluemont or other trails. There are mile markers on those, and on the C&O, and most of us have Garmins that give us mile laps, so use those.

April 23, 2020 – NO TMBC ON THE TRACK – RUN ON YOUR OWN: 3 or 4 x 1 mile in 10K Pace, w/400m (or three minutes if that is easier) easy jogs in between. Since we have no track, do it by minutes – you should know your pace at the mile in a 10k, so run that or easier

As long as we do not have the tracks for precise measurements, and each other to help us push ourselves, these Thursday workouts will not be as varied as what we enjoy on the track, but they still will be nice way to maintain good fitness during these challenging times when there are no races, and probably none for a few more months. Still, you try to vary your workouts even in such times – not just for the physical benefits – they will help build strength and resiliency, but they will also help us psychologically as we have some small test of our ability – a little something different, and while not quite a race, these workouts are at least an opportunity to push a little to build that strength. As always, when running interval, Tempo or Speed work, please focus on running with the appropriate form – knees a bit higher, up on your toes, and core still while not crossing over with your arms.

The Coach Rich Club News:

Greetings everyone and Happy Earth Day. In the news this week I have happily resumed running. today was day 3 and I participated in the "#Run4MotherEarth" Virtual 5K. I turned in a "sizzling" time of 26:56 LOL! So far as of this writing Liz Ozeki also participated in the race with fine time of 21:02, and Jill Brasky also ran a virtual 5K at 28:54 Congrats to all of you for getting out to run today and celebrating the planet.

I am reminded once again that running is a gift that I enjoy every step of. I wish you all this same joy.

Happy Running!

Neither Coach will be at Yorktown tomorrow, as Coach Big Guy will be doing the Mile workout on the Bluemont/WO&D Trails, and Coach Rich ran his hard workout today. We will both see you all on the other side once the CDC gives the "All Safe" to resume.


Upcoming Events

Town Hall Zoom Meeting
Thu, Jan 21st, 2021, @7:00pm
DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Book Club
Sun, Mar 14th, 2021, @4:00pm
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.