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6 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be terrific for February, a little warmer with temps in the low 40s and lower humidity at 78%, with little wind, and we'll get the practice in before tomorrow's late morning rain! Dress accordingly, and still bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

February 9th, 2023 - 6 x 800m in 5k with 400m jog recovery in between, and the first one or two intervals in 10k/8k Pace

• 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 another speed workout guaranteed to build both strength and stamina for your summer races. These are tougher than they look, so try to finish strong - push that last 100, 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 on these, we expect this series to be a progression – starting closer to 10k/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 if you have something in the tank, pick it up on the last couple of intervals.

In the Coach Rich news ...

37:29 - Melinda Metz, 1st OAF Master
44:30 - Yuko Takakusaki, 3rd 55-59
52:16 - Jill Brasky, 2ND 45-49

The next club race is the George Washington's Birthday Marathon on Sunday February 19 starting at 10:00AM. There is also a 3 person relay. We need lots of volunteers. To sign up to run or volunteer go to https://gwbm.dcroadrunners.org/.

The next Snowball Series race is the Club Challenge 10M on Feb 26 at Howard County Community College. This is a great team event where we race against all the other DC and Maryland RRCA clubs. You must be a DCRRC member to participate. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Lastly, the clubs annual banquet is on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running! Rich

Coach Big Guy will be at Yorktown in the AM, but Coach Rich is still on the DL for a bit.

TMBC to W&L - 2 to 3 x 2000m in 10m to 10k with 400m jogs

Fellow Endorphin Junkies

TMBC WILL MOVE TO W&L HIGH SCHOOL TOMORROW DUE TO ICY TRACK CONDITIONS AT YORKTOWN!!! 1301 North Stafford, Arlington Virginia 22201. If track is locked as it was on December 29th, you can easily hop the fence at the track entrance on the Quincy Street side (exactly opposite across the track from where we usually enter – just walk around the fence to the opposite side where the baseball fields are to the track entrance near the school building on the Planetarium/Quincy side of the school). A dozen of us – including short people – did this with No Problems on December 29th.

Tomorrow morning's weather will be cold but nice, with temps around 27 degrees, OK humidity at 63%, and some wind at 5 MPH – couldn't ask for much better weather in late Fall! Even when it is cold like tomorrow, however, you still need to hydrate – so bring water to your run!

February 2, 2023 – 2 to 3 x 2000m in 10m to 10k with 400m jog recovery in between each interval

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

This is another endurance workout guaranteed to build stamina for your winter/spring races. These are tougher than they look, so try to finish strong - push that last 400, 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 10 mile to 10k pace, we expect this series to be a progression – start slower, so take the first one easier, then kick it up a notch by moving to 10k Pace – say 2 to 3 seconds faster per 400 than the first interval or two.

In club news from Coach Rich:

Greetings Thursday morning faithful. Good news for me is I got to run a couple days on my treadmill this week. Still not out of the woods but do feel a bunch better. That said, sorry to miss you guys again this week.

No races to report on but some club races coming up and announcing the club banquet ...

The next Snowball Series race is this Saturday, the Langley 8K. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

The George Washington's Birthday Marathon is Sunday February 19 starting at 10:00AM. There is also a 3 person relay. We need lots of volunteers. To sign up to run or volunteer go to https://gwbm.dcroadrunners.org/.

The Club Challenge 10M is on Feb 26 at Howard County Community College. This is a great team event where we race against all the other DC and Maryland RRCA clubs. You must be a DCRRC member to participate. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Lastly, the clubs annual banquet is on Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running!

Coach Big Guy will see you at the W&L Track in the Morning – Please Note we are Moving TMBC to W&L tomorrow!