No TMBC - 6 x 4:00 minutes in 5k pace, 2:00 easy jogs

Fellow Endorphin Junkies

I wanted to thank those of you who have taken the time to write us to thank us for continuing to try to do some small things supporting normalcy, such as this weekly note to our beloved Thursday Morning Breakfast Crew. Heck, I want to thank everyone still READING this weekly missive – it gives Rich and I something to do that makes us still feel connected to our bigger "Family." We love, admire, and respect you all and your dedication to the sport we love – a sport that seems to be one of the few things we all can still largely control – at least the training – races, that's a different story – although I for one am pretty excited about the chance to set some new PW's in the Mile and the 5K! ;-)

On a more practical note, how people feel about changing things up a little? Coach Rich and I both collect running articles, as well as running books, and we could swap the workouts we usually do for some interesting new challenges. If you are down for that, lets us know. We may try one next week just to see what everyone thinks – Coaches do not have all the Wisdom – we learn it from you in large part.

For those in good health, tomorrow will be a more typical warmer May day - between the upper forties and upper 60s, with strong breezes but little chance of rain, – so I'm going to run in the AM when it is cooler. The tracks are still closed, and any workouts will usually need to be done on the Custis/WO&D/Bluemont or other trails, but this one like last week can be done almost anywhere – and perhaps with all the traffic on the trails, your neighborhood streets would be safer – at least coronavirus-wise.

May 14, 2020 – NO TMBC – ON YOUR OWN: 6 x 4:00 in 5k Pace, w/2:00 minute slow jogs in between.

In this workout, the 4:00 is supposed to substitute for the 800, and the 2:00 jog for the 400m jog, but only Keith, Jill and I run that slowly for 800m at 5k pace, so for some of you this will be almost 3/4ths of a mile (closer to 1100 meters or more), so it is challenging – as in you are essentially running a 5k race. Since we want to make this different than your regular workouts, be sure to focus on your form, getting up on your toes, lifting your knees an extra couple of inches, and avoiding the dreaded arm cross-over that rocks your core.

And now the Coach Rich News!

Greetings fellow TMBCers. As the weeks go by and the weather gets nicer and nicer I hope you are all enjoying your running as much as I am. It was just glorious this morning.

In the news this week, the craziness of our girl Liz Ozeki marches on. Very impressive craziness I might add. If you didn't know, Liz works as an operating room nurse in DC. Given the circumstances of the pandemic this is likely enough challenge for most of us, but for the last 24 days Liz has been competing in the Broken Ladder Challenge put on by the sponsors of the Algonquin 50K, which Liz won in 2019 in what I believe was her first ultra. The Broken Ladder Challenge started with 80 competitors 24 days ago. All had to start with 1 mile on day 1 and add a mile each day till the winner was the last man standing. As of yesterday 23 days were complete and there were still 11 competitors left all of course who ran 23 miles yesterday, 22 miles Monday, 21 miles Sunday and so on. So in the 7 days before today Liz has run 141 miles. She has done 10 of the 24 miles needed to stay in contention so far today. There are just 3 women left and one of them is Liz' equal crazy twin sister Thia. Liz is fitting this in around masked shifts at the hospital. To quote her I think yesterday but maybe the day before, "there is no stopping". Needless to say, this is so impressive and Liz, you go girl! Here is a link to the results tracking page.

More to come next week ...

Monday starts our virtual #dcrrc1milechallenge. I hope you all will participate. Details at and on the DC Road Runners Facebook page.

Happy running!

Coach Big Guy will be doing the workout over on the Bluemont/WO&D trails, and Coach Rich will be out doing some strong running in his Hood.


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.