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

Fellow Endorphin Junkies

Tomorrow will be a little warmer than the last couple of days, but still getting fall-like early on, with Dew Point + Temp only in the 120s from 6 through 9 AM, so get out early and enjoy it! 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 for track work. Even though we are not together physically, we TMBC'ers are all remain together in our hearts.

September 17, 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

If you are feeling frisky tomorrow, you could start at 10k pace and move to 5k to push it a bit for the six intervals, but please watch yourself and have plenty of water available to hydrate at least every other interval. You Stallions might even do an extra interval or two, but if you do – keep these at 10k pace. 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 to all TMBC goers past and hopefully future. Hope everyone enjoyed the cooler temps this week. Just glorious!

Last week brought the end to the virtual Boston Marathon. Andrew Simpson turned in a nice performance of 3:18 and had a large supporting cast of many of you along the way [Coach BG note – those TMBC members are a supportive group!]. Congrats to Andrew who admits he had to do it to get the Boston Medal to add to his collection! Of course getting the shirt is nice too.

Swinging to the opposite end of the spectrum Paul Ryan along with 7 or so others in his other club, Athletes East, took on the Virtual 5th Avenue Mile. Paul calls this his Sunday morning old farts group of all Masters runners. They did this on a local track in Maryland that of course did not resemble 5th Avenue but what the heck, it was in the rules. Paul turned in a fine 6:16 which was his 2nd fastest time of the season. Another big hand for Paul! The race was won by Scott Anderson in 4:47. Scott was an outstanding collegiate runner at Princeton back in the late 90s and ran a sub 4 minute mile which is believed to be the 1st sub 4 by an Ivy League runner while competing in college.

Happy running everyone!

Coach Big Guy will be out doing the workout at YHS tomorrow, but Coach Rich is running with a friend tomorrow, so will do the workout later in the week

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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.