DC Road Runners - Enter your slogan here

5 x 1000, 5K pace, 400 rest

Hi Everyone. Back to a more normal winter morning for track tomorrow with temps around 30' but not too much wind. Workout is 5 x 1000, 5K pace with a slow 400 jog between each rep. Goal of the workout is for speed development but If you are running the Club Challenge 10M on Sunday you should consider a much easier pace.

As always, we will group up at 6AM for workout instructions and announcements. Please be warmed up in advance. We will be at our normal Yorktown High School Track location.

Only one race to report on from last weekend, the George Washington's Birthday Marathon. Steve Peterson and Yuko Takakusaki took on this annual challenge. It is an extremely hilly course and congrats to both of them for Age-Group podium finishes!!! Steve in 3:17:30 for 1st 50-59 and Yuko, 3:43:08 which was good for 2nd 50-59.

This weekend is the Club Challenge 10M. Registration is closed so I look forward to seeing many of you there. There is still one seat left on the bus if anyone wants to go up there with group. Sign up at http://decroadrunners.org.

If you are registered for the Cherry Blossom 10M, we want you to run on one of our DC Road Runners Club teams. You can sign up via the link on the club homepage.

Next Sunday March 1 is the Burke Lake 12K. Race number 7 of 8 in the Snowball Series. Sign up is of course on the website

The DCRRC Annual Banquet is that same Sunday, March 1 in the evening. Please attend. You must sign up in advance on the website. As part of the event, we are running a healthy cereal drive for the Capital Area Food Bank. Please bring sugar free or low sugar boxes of cereal to donate. Everyone that donates will be eligible for a door prize drawing.

The last race of the Snowball Series is Sunday March 8. It's the Fort Hunt 10k which is a flat fast course.

It will just be me tomorrow as Big Guy is away on travel. Look forward to seeing you all on the track!

Rich

300/600/1000/1200 Sprint Ladders

Fellow Endorphin Junkies

It was great seeing a lot of you at the TMBC Winter Solstice and Awards party last Sunday – congrats to Liz, our 2019 Coach Rich Outstanding TMBC Runner Award winner and to Rodrigo, our 2019 Coach Big Guy Outstanding TMBC Teammate Award winner. Pictures are up on Facebook – if you aren't Coach Big Guy's friend (Stephen Easley from Austin) – you should be, and then you can see the pictures!

The weather tomorrow morning will be cooler, windy and wet, with temps at 45 degrees with higher humidity at 70%, and 70% chance of light rain, and a some wind at 11 MPH so, dress accordingly, and as always you should still bring fluids.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

February 13, 2020 – Shorter Sprint Ladders - 300M (100M recovery); 600M (200M recovery); 1000M (400M recovery); 1200M (400M recovery); 1000M (400M recovery); 600M (200M recovery); 300M. ALL repeats at 10K pace, except final 300M @ 5K

Water breaks are important ALL year round, even when it will be colder like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a sharpening speed workout, a 5k in distance while running a little slower at 10k pace, and since you will be going strong, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no clenched fists, imagine Pringles or an egg in your hand and you don't want to crush them! This is a nice warm-up workout for the Snowball races and the Club Challenge ten-miler.

In Club news from Coach Rich -

Clara Lau was in San Antonio, TX and took part in a rear Friday morning race. Clara ran the Beef Fit 5K in a time of 31:59. Way to get it done while traveling Clara!

Marathon maniac Tatyana Steis completed state number 14 at the Miami Marathon. Her time of 3:20:30 made her the 1st OAF Master! Fabulous Tatyana!!! Congrats

Paul Ryan turned in a fine 800 meters on the track at a meet at the PG County Sportsplex. His time was 3:10. Way to go Paul

Langley 8K
36:28 - Mikayla Whitaker, 1st 20-29
36:58 - Yuko Takakusaki, 1st OAF Master
37:06 - Rich Mendelowitz, 1st 60-69
37:23 - Mark Bourgeois
37:34 - Kate Scott, 1st 35-39

Last call for the RRCA Club Challenge. It is on Feb 23 but registration closes this Sunday and there are no exceptions. This is a great event that brings together all the RRCA clubs in Maryland and DC to for a challenging and fun 10M race. DCRRC always shows up in force with 125 or members dressed in our singlets and ready to race. If you don't have a club singlet we will get you one. Please consider running this even if you don't race it. Signup via this link: https://www.dcroadrunners.org/sign-up/rrca10m. You must be a DCRRC member to participate and it is of course free to enter as a member. Also, registration for the free bus to the race is now open. There are only a few seats left so sign up fast!

The annual DC Road Runners Club Banquet and Annual Meeting is coming quick on Sunday evening March 1. This is one of our premier events. Club awards will be given out, there will be a guest speaker, you get to hear the state of the club and best of all you get to socialize with your running buddies and may not recognize them all dressed up. Congrats to Liz Ozeki for winning Female Runner of the year and Christine Westcott for winning Female Master's Runner of the year. I encourage all of you to come out and support Liz, Christine and all our DCRRC winners by attending this great event. Here is the link to register: https://www.dcroadrunners.org/sign-up/banquet.

We are having a cereal drive for the Capital Area Food bank at the banquet. All are asked to bring sugar free or low sugar cereals only. Examples: Oats, Shredded Wheat, Cheerios and stuff like that. Please help us out with this great cause as they serve many in need in the DC area.

Coach Big Guy and Coach Rich will be at track practice tomorrow!