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

 DCRRlogotypeRRCA member

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.