20m Tempo + 6 - 8 400s in 5k, 200m jogs

Fellow Endorphin Junkies -

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be cool, with temps in the mid-50s, higher humidity at 91%, and a little wind, so good conditions weather-wise. Track conditions are a bit iffier, as Coach Rich and his kids have cleared almost two lanes, and melting should clear more, but with rain overnight – and 40% chance at 6 AM, we may be sloshing through some water and the track may be a bit slick in places – but just take care and everyone should finally be able to get a good speed workout in! Despite the good conditions, you should still bring water for hydration.

One note on safety – it's been tough "sledding" for many of us with snow/ice closing most trails the past ten days, but rest assured that while Falls Church and Fairfax are terrible about clearing trails, Arlington has kept Custis, Bluemont and the WO&D largely clear almost every day, and if you come into Arlington and park on N. George Mason between Washington Boulevard and the I-66 Cross-over bridge, you can access both Custis and Bluemont easily, and from both, the WO&D, giving you over 10 clear miles of trail soon after the snow stops.

January 25, 2023 – TMBC: 20:00 at Tempo, followed by Sharpening 6 to 8 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 less 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. Coach Ed is calling for 6 to 8, but I think only the Stallions should do that – the rest of us will be good with 4 to 6 while we focus on making those 4 to 6 count – REMEMBER - Last Intervals/Best Intervals!

... and the Coach Rich Report –

Hi everyone. No races to report on this week.

The next club race is the Langley 8K on Saturday February 10. Register to run or volunteer at https://www.dcroadrunners.org/.

The January DCRRC Happy Hour is tomorrow night, Thursday Jan 25, at Ireland's Four Courts starting at 5:30. The club provides food. Come on out and join in some new year cheer with your running buddies. I hope to see many of you there.

Happy Running!

Coach Big Guy will see you at the Yorktown Track tomorrow!

 

Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 3rd, 2024, @10:00am
2024 Annual Meeting & Club Banquet
Sun, Mar 10th, 2024, @5:00pm
DCRRC Fort Hunt 10K
Sun, Mar 17th, 2024, @8:00am
Book Club
Sun, Mar 24th, 2024, @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.