TMBC 12-16 x 400, 100 rest

Hi Everyone. Big Guy is celebrating his 64th birthday today and enjoying a fun day down in Asheville, NC with his lovely bride Becky. Last I heard from him he was at the Hillman Brewery telling me how good the beer was. I will leave the rest to your imaginations. BIG Happy Birthday to the coach!

The weather tomorrow morning will be less than perfect for track work but hey, you all are already toughened up and acclimated to this summer in the DMV. We have an old reliable strength workout planned. 12-16 x 400 with 100m rests. 400s at 10K pace. Remember to keep those 100m rest intervals consistent i.e. don't slow down your rest interval as you progress. Take the 400s in sets of 4 and get water after each set. Try to then make each set a little faster than the one before.

At the races this week ... The Peachtree Road Race 10k has drawn national and international attention for many years on the July 4 holiday. Some of the finest and fastest runners cover a challenging 10K course in what is usually brutal summer conditions in Atlanta. Not so brutal this year and Chris Walsh was there enjoying those conditions. He turned in a fine time of 42:55. Way to go Chris!

The Age-Handicapped 4M also took place on the 4th. Some nice times as always but age-group standings aren't in the results. Big shout out to Arielle being the first women across the line including handicap but also the fastest female scratch time.

Age-Handicapped 4M


25:25 - Arielle Weiner, 1st OAF

26:31 - David Meeks

28:04 - Mark Bourgeois

28:05 - Liz Ozeki

29:01 - Bonnie Harvey

29:48 - Kate Scott

37:29 - Eunja Rau

The next Bunion Derby race is the Bastille Day 4M on July 14. The entire schedule of races is on the club Website at All the series races are free to club members but we do need volunteers for all the races as well. You can sign up to run or volunteer at the above link.

See you all tomorrow morning. Happy running!


 DCRRlogotypeRRCA member

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.