No TMBC - 3 x 1600m in 10k Pace + 2 x 400m in 5k

Fellow Endorphin Junkies

Tomorrow will be more of this week's same – low 70s to mid 90s with high humidity, so a morning workout with lots of fluids is better. Tracks are open, but it still seems that no "organized" activities may take place in Arlington. Nevertheless, the Yorktown track has seen some "TMBC regulars" on Thursday mornings (as well as Tuesdays), and last week it was a mini-TMBC reunion with 7 or 8 of us working out between 6 and 9 AM, so while we will not be doing the workout in sync, we can still say "Hi!" Three of us at least will be at Yorktown at 7 tomorrow, while others will head to W&L or even Falls Church for track work.

August 27, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs, followed by 2 x 400m in 5k Pace, with 200m jog in between

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, break them down – for example, on Lap 1 focus on form – am I up on my toes and lifting knees? Lap 2 – am I relaxed – am I pushing while not getting too tense? Lap 3 – how is my breathing – through my nose and mouth - deeply? Lap 4 – let's try to finish strong, accelerating slowly but purposely to pick it up!

And now the Coach Rich News!

Greeting fellow Thursday morning faithful. Hope you all got out and enjoyed this morning's weather. It was glorious compared to the last 2 months but hopefully it will all start getting better soon.

Only one item to report this week and that is congratulations to Ze Dagher on a successful fundraising event, Run4Beirut. Over $4000 was raised for the Lebanese Red Cross in support of those in need after the horrific explosion in Beirut. Really great job Ze and all that supported the event!

Coach Big Guy and Coach Rich will be out doing the workout (or a variation) somewhere tomorrow

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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.