Fellow Endorphin Junkies
Tomorrow will be a spotty day, with temps from the low 40s to the low 50s, but periods of rain all day. You might think about doing this week's speed work today, as it will be colder but sunny and no rain. Tracks are open throughout the DMV for individuals despite the increase in infections, so if you follow the guidelines and are in good health, you should be up for a run. This week we traditionally hold Coach Rich's "Resolutions & Predictions" 5k race, but we can't this year due to the Pandemic. Since a virtual "race" at that distance is still a great benchmark that will help you plan your training in 2021 – when we will finally return to racing head-to-head - the track coaches suggest that for this week's speed work you run a virtual 5k race, but if you are not up to that effort, in the alternative you can run some Tempo work.
December 31, 2020 – A Virtual 5k Pace on the Track or Course of your Choosing – at 5k Pace, of Course! In the Alternative, at least 30:00 minutes of Tempo work (somewhere between 10k and 10m pace)
And Now the Coach Rich Report!
Greetings TMBC fans. Amazingly the end of a pretty weird year and thank goodness. 2021 can only be better. Let us hope anyway. For my part my 1725 miles were just about 600 more than last year so I can't complain. I think all of us understand how much running has helped us get through a tough year. Hang in there and keep training. We will be back to the races sooner than later now.
Speaking of racing, The Admiral, Paul Ryan, ran The Athletes East road mile in a time of 6:05. His fastest mile of the year but he did profess that it was an all-downhill mile. Still great to know the wheels can still move. Well done Paul.
Mark Bourgeois ran himself a 5K time trial in 21:58. I believe his 2nd sub-22 and a nice finish to his now famous metric year with some fast times and PRs from the mile to the half marathon. Congrats Mark!
Coach Big Guy, Mrs. Big Guy, Vicki and I all wish you and your families a very happy New Year and look forward to us all running together soon.
Happy running!
And now the final – Coach Big Guy promises – Secret Santa Virtual Holiday Relays Results Report!
As it turns out, a final 2020 DCRRC Secret Santa Virtual Holiday Relays result from Melinda Metz got stuck in Big Guy's spam filter, and when she was finally added to the totals, along with Coach Big Guy, an even number of runners competed, and we were able to finally calculate the results correctly. We will try to get all the results up on the Club Website in the correct place and style as soon as possible. In the meantime, here are the top three finishers. All reported winners (in all of my emails – you are all winners in my book!) will receive a small prize from a very embarrassed Coach Big Guy:
First Place - Ian Huang (15:12) and Nate Rathjen (15:28) = Total Time: 30:40
Second Place - Melinda Metz (13:59) and Paul Ryan (16:44) = Total Time: 30:43
Third Place - Mark Bourgeois (15:02) and Zé Dagher (15:42) = Total Time: 30:44
Here are the results for TMBC runners:
1. Vellón, Rodrigo - 12:08
2. Wetzel, Christie - 13:08
7. Metz, Melinda - 13:59
8. Hernandez, Will - 14:54
10. Bourgeois, Mark - 15:02
13. Dagher, Zé - 15:42
16. Ryan, Paul - 16:44
17. Brasky, Jill - 17:37
19. Guy, Coach Big - 17:56
20. Campbell, Keith - 19:57
Coach Big Guy will be at Yorktown tomorrow at 8 AM with his Quaranteam running the 5k
