DC Road Runners - Enter your slogan here

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!

NO TMBC! On a Safe stretch of Road or Trail, 2 Minutes “ON” (10k) pace, 3 Minutes “OFF” (Easy Jog) 6 to 8 times

Fellow Endorphin Junkies

The weather tomorrow morning will be very cold and despite Coach Rich and his stalwart Yorktown runners' efforts, which did clear two lanes at the Yorktown Track, the overnight icing tonight will make track conditions iffy at best, but more likely dangerous. Under the circumstances, we regretfully must cancel official Thursday Morning Breakfast Club for the first time in a couple of years.

I know my runners, and most of you will still get a run in tomorrow. Remember that Boston is still more than 12 weeks away, so you will be fine - and it is warming up next week! Be safe out there and dress accordingly! You can even get a track-like workout if there is a safe stretch of road/trail/or track near you with the workout below.

January 18th, 2024 – NO TMBC! On a Safe stretch of Road or Trail, 2 Minutes "ON" (10k) pace, 3 Minutes "OFF" (Easy Jog) 6 to 8 times

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is a speed/endurance workout just like the 800s we did a couple of weeks ago, designed to begin to build both strength and stamina for your winter races. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.

In the Coach Rich news ...

Happy snow week to all. We shoveled the Yorktown track yesterday but it will likely still be a sheet of ice tomorrow morning. We gave it our best shot. Congrats to all who ran in the JFK 20K and the MLK 5K ...

Rodrigo Vellon ran the MLK 5K in 18:52 FTW and a bit of a quick warmup for the 20K!!!

JFK 20K
1:18:56 - Rodrigo Vellon, 1st 30-34
1:19:54 - Yared Addisu, 1st 40-44
1:26:51 - David Meeks, 1st 60-64
1:28:12 - Elise Mullenniex, 1st 30-34
1:33:23 - Hope Seck, 2nd 35-39
1:49:37 - Yuko Takakusaki, 1st 55-59
1:58:05 - Eunja Rau, 2nd 50-54
2:09:17 - Anne Coia, 3rd 55-59

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 has been postponed till next Thursday Jan 25 at Ireland's Four Courts starting at 5:30. The club provides food. Come on out and join in the new year cheer with your running buddies. I hope to see many of you there.

Happy Running!

Coach Big Guy will be Los Gatos, California tomorrow AM, but with you in spirit!