TMBC: 2-4 x 2000, 400 rest

Greetings Thursday morning track fans. It will just be me this week as the Big Guy is out of town. We have a strength workout of 2000m repeats on deck this week. 2-4 reps depending on where you are in your training cycle with a 400 rest. The idea is to keep up a sustained heart rate so you want to keep the rest moving and consistent (as I always say). For those running marathons on Sep 26 (Berlin) and Oct 4 (Wineglass) the 4 reps are perfectly appropriate.

The weather will again be a bit sticky and less than ideal so please bring your beverage of choice and don't hesitate to drink as needed along the way.

Two crew members were in action at the races last weekend:

Steve Peterson competed at the Luray Duathlon. This was a trail run, bike then road run. Steve's total time was 2:17:04 which was less than 2 minutes off the winning time and good for 3rd OA. Way to go Steve!

Liz Ozeki ran the MCRRC Eastern County 8K in a solid time of 39:26 which was good for 1st AG. Liz is coming on 7 months with child. You go girl! Congrats.

The next Bunion Derby race is a 3M Cross Country race held in conjunction with the club picnic this Saturday August 28. The picnic is always a great time and with a great meal provided! The race and food are free to club members. Please register in advance at We also need volunteers for the race. You can sign up at the same link above. The WDF and the RATW 5K's are next up on Saturday September 18 and then the National Capital 20M and the Janet Braunstein Memorial 5M races are on Sunday September 26.

I will see you all out on the Yorktown HS track tomorrow morning for a 6:00am workout start. Please be warmed up and ready to go before then.

Happy running!


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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.