No TMBC - 3 x 1600m in 10k Pace, 400m jogs

Fellow Endorphin Junkies

Tomorrow will be our first "freezing" day, with early morning temps in the low 30s, but little wind at 6 MPH, but warming considerably during the day to the upper 50s, so plan accordingly. Since most of us run early, I am picking a longer interval workout so that we don't have anyone straining muscles because they tried to sprint in our first freezing weather. Tracks are open, but it still seems that no "organized" activities may take place in Arlington. Some will be at Yorktown at 7 tomorrow, while others will head to W&L or even Falls Church for track work.

November 19, 2020 – NO TMBC – BUT BACK ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs

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

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 to tense? Lap 3 – how is my breathing – through my nose and mouth - deeply? Lap 4 – since we aren't doing the traditional 2 x 400m to finish, let's try to run these last 400s in a faster pace, pushing to 5k pace to finish strong.

And now the Coach Rich News!

Greetings Thursday morning faithful. Looks like our first frosty Thursday morning tomorrow but at least the wind of the last few days will be gone. Lots of good results this week. Enjoy!

Paul Ryan ran the USATF Virtual Masters 10K in a time of 45:48. This was his fastest 10K in 3 years and he won his AG in both the 10K and the 5K I reported on last week.

Mark Bourgeois ran the Virtual Richmond HM in a time of 1:40:58. his was good for an 8 minute PR!

Nate Rathjen ran the Virtual Richmond Marathon in a time of 3:17:20. This was an eye-popping PR of 14 minutes in his 2nd ever marathon (1st in May of 2019).

At long last the results were posted from the National Capital 20M, HM, 10M and 5M. Not a whole lot of participants overall but the Thursday Crew was well represented atop the leader boards. There was no AG scoring

20 Miler - 12 participants,
1. Rodrigo Vellon - 2:10:34
2. Christie Wetzel - 2:15:03
4. Arielle Weiner - 2:29:14
5. tie - David Meeks - 2:34:00
5. tie - Nate Rathjen - 2:34:00

Half Marathon - 8 participants but no one from the TMBC

10M - 17 participants
1. Liz Ozeki - 1:04:54
2. Alex Cooke - 1:07:48
6. Rich Mendelowitz - 1:21:25 and running only for the very cool DCRRC buff :)

5M - 11 participants
2. Paul Ryan - 37:26
3. Emily Riley - 41:39
8. Clara Lau - 1:00:39

Make sure and look at the pictures on the club Facebook page. Some great shots.

Congratulations to everyone on their fine racing efforts.

Coach Big Guy wants to remind everyone to sign up for the DCRRC Virtual Turkey Trot, which will be next week's workout. Now more than ever the charity it supports serves people who are truly in need! Details are on the Club website.

Happy Running!

Coach Big Guy will be out doing the workout at Yorktown tomorrow, while Coach Rich might actually be doing it 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.