NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs, Finish w/2 x 400m in 5k

Fellow Endorphin Junkies

The weather tomorrow morning will be as nice as you could wish for this time of year, low 50s to low 70s, lower humidity and little chance of rain.

We continue with NO FORMAL Thursday Morning DCRRC Track Practice in Arlington, although some will run at the Yorktown High School track tomorrow at 7:00, while others will be at W&L and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

October 1, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between, Finish with 2 x 400m in 5k Pace

Water breaks are important ALL year round, even when it will be nice like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 5 x 1000m Intervals + 2 x 400m

Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals + 2 x 400m

Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals + 2 x 400m

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals + 2 x 400m

If you are just getting back to track work, aim for the slower end of the ranges and lesser numbers of intervals!

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into your finishing 400s!

In Coach Rich Club –

Greetings fellow TMBCers. Racing resumed for a few of the crew this past week. Huge congrats to Liz Ozeki as she was the 1st OAF at the Pemberton 24 hour run. This is billed as a festival of 5Ks. Runners could run a 5k every hour on the hour for 24 hours but they could do as many or as few as you want. The scoring was based on points. 1 pt for each completed 5k. 2 pts for 5Ks completed during the night (I think 1am-4 or 5am). Then points for place. 4 points for 1st, 3 for 2nd, 2 for 3rd, and 1 for 4th. Then an additional 10 if you run all 24 laps. Needless to say, Liz ran every lap and was 1st on 19 of the 24 with times ranging from 24 to 29 minutes for each 5K. She won by 33 points. So amazing and congrats again to Liz!

At the Steelman Olympic Distance Triathlon, Christie Wetzel and Rodrigo Vellon each brought home AG awards in their respective 30-35 AG. Christie was 1st with a total time of 3:02:50 including the final 10K run in 39:22. Rodrigo was 3rd with a total time of 2:26:33 including a final 10K of 39:09. Rodrigo reported a very hilly bike course along the way as well. Great efforts by both and congratulations!

Reminder to set your DVRs or watch the London Marathon on Sunday. It starts at 2AM our time. I hope you all get out there and enjoy the cooler temps that are now upon us. Happy running!

Coach Big Guy will be at Yorktown tomorrow, and Coach Rich will do his workout too!

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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.