TMBC - 6 to 8 times 4 Minutes on/3 Off

Fellow Endorphin Junkies

Thursday's weather will be very cold at 28 and lots of winds in the AM, but will warm during the day to a pretty nice day at mid-afternoon, so if you can run later I would. Dress Accordingly, and still hydrate! Yorktown and W&L are iced over, as are all local outdoor tracks. Instead, we are suggesting a street workout, but make sure it is clear of traffic and keep your eyes peeled for slippery conditions.

February 4, 2021 – ON THE STREETS ON YOUR OWN: 6 to 8 x 4 minutes "on" in 10k Pace, with three-minute jogs between and at least a mile warm up and warm down

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/Others: 8:00 to 10:00 Pace

When you are doing four minutes on/three off, the key is to really start quickly onto the four minutes on portion of the run so you shift your form into a 10k form where you are lifting your knees more, getting up on your toes, and using your arms to assist. Be careful out there and good luck – SPRING IS COMING! ;-)

And now the Coach Rich News!

Greetings Thursday morning faithful. News this week from Nate Rathjen who participated in the Pacers Keep Running Series 15K turned into 10K and in the snow on Sunday. Nate called it tricky but manageable conditions. I'll let you interpret that however you want but Nate turned in a respectable time of 43:57. This was good for 4th out of 18 finishers. Way to go Nate!

There are some upcoming races and the club's annual meeting.
1. Feb 6 - 15 is a Virtual GW Birthday Marathon and Half Marathon
2. Mar 7 is the Burke Lake 12K (Live Race)
3. Mar 7 (that same night) is the club annual meeting (virtual)
The GW Birthday races are free. The Burke Lake 12K race is free as well but only open to club members. You can get all the information on each of these and you can register at

Happy Running!

Coach Big Guy


Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Annual Club Membership Meeting
Sun, Mar 7th, 2021, @7:00pm
Book Club
Sun, Mar 14th, 2021, @4:00pm
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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.