NO TMBC - 2 x 17:30 minute Tempo in 10m Pace, 3:00 minute rest

Fellow Endorphin Junkies -

The weather tomorrow morning/afternoon could be Swampy, with temps from the low 70s to the mid-80s, higher humidity at 75%, with little wind at 6 MPH, and a real chance of showers, so dress accordingly, and as always you should still bring fluids.

While there is no official TMBC tomorrow, Yorktown track is generally open and available from sunup to sundown (unless there is a game going on), and we usually have several TMBC types practicing on our own between 7 and 9 AM. In addition, the Club is discussing a "Pilot Program" return to the track, perhaps as early as next week, so watch your in-boxes for a special email when we hear from the County and the Club Board about a possible restart.

April 29th, 2021 – 2 x 17:30 minute Tempo Runs (These at 10m pace or better), with walk back to start plus water and 3:00 minute standing rest

Water breaks are important ALL year round, especially when it hot like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

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

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and since some of us are going a bit longer on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start, get some water, and then we will start the second 17:30-minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Rodrigo Vellon ran a Half Marathon Time Trial down at Hains Point and smashed his previous PR by 3.5 minutes. This is a fantastic accomplishment especially running solo! His time was an eye-popping 1:18:xx. Well done and huge congrats Rodrigo!!!

Paul Ryan ran a 1-mile time trial in prep for a couple of 3000m track races. He posted a solid time of 6:20. Well done Paul and good luck from all of us in your upcoming track meets!

Ze Dagher was at it again at the EX2 10M trail race at Fountainhead Park. This was the 3rd in the EX2 Trail Race Series. This time the course was muddy, wet, and hilly. Ze ran a time of 1:39:49. Ze's enjoyment factor was high and if you check his pictures on Strava you can see that. Way to go Ze!

Coach Big Guy will be at Yorktown in the morning for practice

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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.