No TMBC - 2 x 15:00 in Tempo Pace 3:00 rest

Fellow Endorphin Junkies

Tomorrow will be a blast from the past couple of months, with Temps from the 70s to 90s, with mid 70s in the morning, and lots of humidity (100% at 7:00 AM), so get out early! Again, tracks are open, but no "organized" activities may take place. A few 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 HS for track work. Even though we are not together physically, we are all remain together in our hearts!

September 3, 2020 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN: 2 x 15:00 runs in Tempo Pace (or faster), with walk back to start, water and 3:00 recovery

I always have trouble describing Tempo Pace, although you can go to the Macmillan Running Calculator, add some data, and calculate what your pace should be, but here it is from the Macmillan Horse's mouth:

"Tempo Run
The Tempo Run is a medium effort run that improves your lactate threshold – the point where lactic acid begins to build up. Tempo Runs usually last 10-40 minutes and breathing is fast but under control. Training partners can usually speak in short sentences during a Tempo Run. Running too fast is a common error so remember to keep a Tempo Run at a medium effort and never lose your breath.

Tempo Intervals

Tempo Intervals are simply broken up Tempo Runs. They usually last 5-20 minutes and include short recovery intervals between. Effort may start at medium on the first few repeats and build to medium-hard by the last few repeats."

For Keith and I, we've been running our 10k pace around eight and 5k in the low sevens, and I've calculated our Tempo at a bit over 9 minute pace – so if you add a minute to your 10k pace you won't be too far off!

And now Voices from the Crew!

Since Coach Rich did not have a Club News report this week, I thought I'd call on one of our Stallions to tell us the story of how he and the speedy Kristie Wetzel met and got started – Dating AND Running – here is Rodrigo's version:

Coach asked how Christie and I met...

People might think Christie and I were always a fit couple who were already runners when we first met. It was quite the opposite - we actually met at a party when we were studying in Malaga, Spain, at a time when we had pretty typical college student habits that didn't prioritize exercise. For 5 years, we were long-distance, traveling to visit each other every few months (and Christie spent a year and a half in Spain for grad school).

It was when I finally moved to the USA that we started running on a treadmill, mostly to lose weight, but also with the motivation of the Rock n Roll DC Half a few months away. Over time, we realized that real runners also run out on the street and/or on the track! I didn't like running, but we started racing and our competitiveness made us faster. Still, Christie was always faster than me and kicked my butt every race!
Now we feel lucky to have met such nice people to run with and be part of this great group!

Thank you!

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.