Fellow Endorphin Junkies -
TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will still be cold, with temps rat at freezing (watch for ice!), low humidity at 72%, and a little wind. With these conditions, you should still bring water for hydration. Let's let Coach Rich know that we all hope he gets better soon by sending him a text or email. On a personal running note, I was DLBF on Sunday's Club Half Marathon for the TMBC Crew (Dead Last, But Finished) – still, I was awfully proud of Anne Coia who has been stalking me for a couple of years and finally discovered how to beat me – attack early in the second half, create a gap, and don't try to outsprint me at the finish – hearty congrats to Anne! The proudest day in a Coach's life is when his trainees kick his butt! ;-)
December 7, 2023 – TMBC: 20:00 at Tempo, followed by Sharpening 2 to 4 x 400m in 5k Pace, with 200m jogs between
Stallions: 6:00 to 6:45 Pace on the Tempo
Wolf Pack: 6:45 to 7:30 Pace on the Tempo
Gazelles: 7:30 to 8:30 Pace on the Tempo
Coyotes/MTP Trainees: 8:00 to 10:30 Pace on the Tempo
Tempo Pace is still a mystery to me – slower than 10k pace, but faster than marathon pace – maybe somewhere between 10 mile and half marathon pace? Anyways, this is not the quick interval pace we usually do, but let's still focus on form, knees up, on our toes, and not crossing over! I will start and then call out the end of the 20 minutes Tempo, we will rest and drink some water for a couple of minutes after jogging to the start line, then move right into the 400m sharpening runs – only the Stallions should do 4, the rest of us should focus on 2 or 3 and make those count – Last Intervals/Best Intervals!
... and the Coach Rich Report –
Hi Everyone. Reminder that there will be NO Thursday morning track practice next week on December 14. Instead, we encourage all of you to go to next Wednesday night's DCRRC Holiday Relays. These are held at Washington-Liberty HS Track and start at 7PM. The relays are hugely fun and we always have a great showing from our Thursday morning crew. The relays are a 2-person relay of 10x400 per person. Runners are paired as fastest runner with slowest runner and so on till all are paired. Happy hour will follow. Please come out and join the fun.
It was a busy weekend of running, locally and internationally!
At the Fletchers Parkrun 5K Paul Ryan ran 26:03 for his 80th Parkrun!
Lisa Towel did a half marathon in her 26th state at the St. Jude HM in Memphis. Her time was 2:24.32. She got to meet Boston Billy himself, Bill Rodgers and Joan Benoit Samuelson.
Valencia Marathon
2:39:29 - Rodrigo Vellon, PR, BQ
2:57:30 - Christie Wetzel, BQ
3:08:04 - Arielle Weiner, BQ
Gar Williams Half Marathon
1:31:31 - Ken Strazzeri, 1st AG
1:35:28 - Elise Mulleniex, 1st AG
1:36:54 - Hope Seck, 1st AG, PR
1:53:13 - Yuko Takakusaki, 2nd AG
2:09:14 - Anne Coia, 3rd AG
2:10:42 - Big Guy, DLBF
Congrats to all of you who raced.
The next club race is the Bread Run 10K. To register to run this, any of the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day, go to dcroadrunners.org.
Given I will still be in a brace and on crutches for the Predictions & Resolutions 5K race, I sure could use a lot of extra volunteers. If you can help, please sign up to volunteer at this link:ÂÂ https://www.dcroadrunners.org/volunteer/pr5k
Happy running!
Coach Big Guy will see you at the Yorktown Track tomorrow!
