June 11, 2020 – NO TMBC – 12 to 14 x 400m in 10k Pace, with 100m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be changeable, with lower temps, but with several chances at thundershowers, including right at 7 AM when we would normally be running, with some wind and a chance of thunderstorms at 7 AM, 10 AM, 2 PM, and 8 PM, with Temp + Dewpoint starting at 140 (difficult) to 155 (caution) – so a morning workout is probably called for, and whenever you run, take the conditions into account! I will be running at the low number of intervals and running 5 to 10 percent slower in this weather myself to adjust.

I will be at Yorktown tomorrow morning at 7 AM, but Keith and Jill have rightfully abandoned me for cooler climes, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-)

August 6, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 12 to 14 x 400m in 10k Pace, with 100m jogs

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, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. You should also focus on your form – get up on your toes and Lift your knees! Those of you who use "Map My Run" got an email this week with some good focus on form – take a minute to check it out.

And now Voices from the Crew!

Coach Rich had no news this week, so I thought I'd take a chance on something I've wanted to do for a while – which is to give a voice to your fellow Thursday Morning Breakfast Crew runners – we can all learn from each other and hopefully this will be a regular feature sharing advice and wisdom. This week let's here from our very own Assistant Coach Mary Kusler:

"Greetings from the injury deck. We have all been here at some point or another. Watching everyone around you run, while you wish you could run to the end of the driveway. Wondering how you used to run a half marathon or even a marathon when you cannot contemplate running a mile.

This was my first surgery. A new ACL compliments of the 200lb snowboarder who ran me over back in early February. An elective surgery just before quarantine shut them down.

So I spend my time cross training. Being focused on physical therapy. (Which is much easier to do when the world is quarantined #pro-tip). Listening to my body. Waiting for the day I can be back on the trails.

This is when the runner community makes the greatest difference. Meals arrive post surgery. Friends come to visit and make you laugh. People are willing to walk with you wherever you want. Get out and ride a bike with you when you are just getting back going again.

And so in the darkest days of an injury, it is your fellow runners who get you through. They know where you've been. And they believe where you are going.

I just started running and have already had to back off. But the thought of being back on the track with you all keeps me going. Well that and the ice cream."

Thank you Mary for those inspirational words!

Coach Big Guy will be out doing the workout tomorrow, but Coach Rich already did it!

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