NO TMBC – 10 to 14 x 400m in 10k Pace, with 100m jogs

NOTE: Apologies - I sent this Yestwerday at 3:37, but apparently it did not post - SORRY!


Fellow Endorphin Junkies

Tomorrow's weather will be changeable, with temps starting in the low 60s and getting down to the low 50s by late afternoon, with rain early, then a window of no rain from 8 to 10 AM, and a second window in the afternoon between 2 and 6, with some wind! There will still be pretty high humidity all day, so choose your time carefully. I don't know about you all, but I have not been drinking enough water because it's been so cool, so please remember to Hydrate!

I cannot tell a live – since Keith and Jill melt in the rain, we did this workout at Yorktown this morning. Still, there may be others at Yorktown tomorrow morning at 7 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!

November 12, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 10 to 14 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 to 14 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 14 Intervals

Gazelles: 7:15 to 8:00 Pace, 11 to 13 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 to 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these they way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. If you want speed and walking, join us on Tuesday morning at Yorktown for true speed – not interval – workouts. You should also focus on your form – get up on your toes and Lift your knees!

And now the Coach Rich Report!

Greetings Crew. Hope you all have enjoyed the best summer days that November has ever seen this last week. It sure has been nice for running! Sorry once again as I still have no results from the National Capital races as I write this early this morning. Hopefully next week. The club is doing a survey which was in the monthly newsletter regarding your thoughts on returning to regular races in the Covid environment. Please take the less than 5 minutes it will take to fill it out and submit it.

Some real nice results from this last weekend...

Alex Cooke was 4th OA and 2nd 20-29 at the Tuckahoe (State Park) 25K. There were 205 finishers in this race and the photo of the staggered start was really interesting. This is a tough trail race and held in lots of mud. There is a great picture on Strava of Alex face-planting on the trail along the way. Now come on Alex, if you are going to do that, not right in front of the race photographer :) Alex turned in a solid time of 1:57:58.

Steve Peterson traveled north for the Harrisburg Marathon and turned in a great time of 3:09:46. Steve was 2nd in the 50-54 AG amongst the 500+ finishers.

David Meeks ran the Richmond Marathon in a strong time of 3:14:58. He is currently 1st in the 55-59 AG but the race continues this week. This was a 5-minute life-time PR and a terrific race for David, who has joined Coach Big Guy, Jill, and Keith on Thursday mornings since this summer. Great Work David! If you hadn't followed what Richmond has done, they set up a course with timing mats so all runner can run during the Virtual Race period. Though still virtual everyone can race, it is an accurate course and runners get an official time. Also, your picture under the race banners. You can find David's picture on the club FB page.

Finally, a quick shout out to CaSandra DeGrauwe Williamson one of our many TMBC alums. CaSandra moved to Tampa a couple years ago but continues to follow us all from afar. Yesterday she ran a 5K TT on the track, solo and in crappy hot windy conditions and turned a lifetime PR of 19:42!

Huge congrats to Alex, Steve, David and CaSandra!

Coach Big Guy will be stretching and lifting tomorrow since he did the workout this morning (and doesn't want to get rained on!), and Coach Rich will be pacing the Admiral on Friday for a 10k, so this one is for you all only!

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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.