No TMBC, But Track Work 6 x 800m w/400m jog in 10k Pace

Fellow Endorphin Junkies

Tomorrow will be a welcome change from the last couple of months, with Temps much lower in the morning at 63 degrees, but still with lots of humidity at 100%, 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!

August 20, 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

With tomorrow mornings cooler temps, if you are feeling frisky tomorrow, you could start at 10k pace and move to 5k if the humidity allows 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!

Greetings Thursday morning faithful. Looks like a glorious weather morning upon us for tomorrow, as far as August goes anyway! Two items to report on this week and on request to support the peeps of Beirut trying to get through the awful after-effects of the explosion.

Paul Ryan finished off his USATF Virtual Masters Track Meet with a 1st place finish in the 5K. His time was a season best 22:04. So The Admiral won the 65-69 division for 5K and placed 2nd in the mile with a 6:16 and 2nd in the 800 with a 2:56. Phenomenal work Paul, and congrats. [Coach Big Guy note – this was a NATIONAL virtual meet, so the Admiral had a NATIONAL first and two seconds – amazing! Age-Grading that mile and it was a 4:38! All three times qualify him as "All-American" for his age group. All-American for one distance is a remarkable accomplishment – but three? Wow!]

On a fun note, I ran into Melinda at the W-L track on Monday. I caught her doing running drills. What a great thing to be doing and I would strongly recommend to all of you especially if you have never done them before. It will help your stride, form and overall running economy hence making you a stronger, better and faster runner. As important, drills will help keep injuries away. Here's a link to give you a starting point:

Lastly, most of you knowour TMBC runner Ze Dagher. He is from Lebanon and has organized a great fundraising event for this weekend that he has lined up Mike Wardian and a few other running celebs to participate in. Here is a link to all the details and how you can participate and / or support the cause of helping the people of Beirut:

Happy running!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich will probably march to a different drummer! ;-)

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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.