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TMBC CANCELLED 2-6-25

Fellow Endorphin Junkies -

I must reluctantly CANCEL TMBC Track Practice this morning.  If only it were a couple of degrees warmer - while the roads are decent, and after you scrape your car of 1/4" of sheathing ice driveable, the track is slick and I am concerned that 800m repeats in 5k speed are tempting fate.  We truly do NOT ever want to cancel practice, but black ice and slick conditions warrant "Safety First!" Muscle injuries - as the Coach knows - and is fighting right now - are not to be chanced today.  Try a lunch run or one right after work - the weather will be MUCH nicer later!

 

Coach Big Guy

6 to 8x 800m in 5k, slow 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be changeable, cold with Temps in the mid 30s and with higher humidity at 84%, with wind at 7 MPH but gusting higher, and a significant chance of rain. The real questions is whether that rain will become freezing rain and be icy. I am headed out early to the track, and if conditions are too tough, I will email to the TMBC group again, so check your email when you wake for the latest Intel.

You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Greenbriar Park around the corner from Yorktown High School at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

February 6th, 2025 - 6 to 8 x 800m in 5k with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races – and Boston will be here soon! These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn (but be careful if it is slick!), and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.

... and the Coach Big Guy Club Report –

No results received, but I am sure I missed a few, please let me know for next week!

The next Club Race is the Valentines 10k and 20k Relay on February 16, details on the Club Website:  www.dcroadrunners.org – I understand from Coach Anna we may have VERY special prizes that the Big Guy only wishes he could win – Teddy Bears! ;-)

Also – the Club Challenge 10 Miler is quickly coming up! Each year we have one chance as a Club - as a Team - to compete together and show the world what we as a group can do: at the local RRCA Club Challenge. All of us can chip in to the team score and enthusiasm by running, whether we place highly or not. As a team, we compete for each other and for all of us. This year the race is on Sunday, February 23rd, and the Club pays for the bus and your registration, while Coach Big Guy is springing for the Beer and Wine! Details on the Club Website!

Also please sign up for the Club banquet on March 2nd – details also on the Club website!

Happy running!

Coach Big Guy will hopefully see you – weather permitting – tomorrow morning at Yorktown Track!