DC Road Runners - Enter your slogan here

12 x 400m in 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be much colder with Temps at 38 degrees and lower humidity at 61%, with lots of wind at 12 MPH (so a "real feel" of 30 degrees), but still remember to bring fluids because you need them as much in the winter as in the summer! Interestingly, this is almost exactly the same weather and workout we did a year ago tomorrow!

Accordingly, 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 to warm up. Workout as follows:

December 4, 2019: 12 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

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

These 400m workouts should be quite familiar, as we do them several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

Lots of racing over the long holiday weekend. Many great performances and also lots of fun running. Congrats to all whichever path you took.

Alexandria Turkey Trot 5M

36:38 - Chelsea Suydam
37:02 - Rich Mendelowitz, 3rd 60-69
37:14 - Mark Bourgeois
38:11 - Judah Dal Cais
45:20 - Big Guy
47:32 - Graham Magill
47:39 - Mary Kusler
47:39 - Kelly Orzechowski

Arlington Turkey Trot 5K

18:04 - Ze Dagher, 2nd 40-49, PR
19:47 - CJ Blagg, 2nd 50-59
20:35 - Tatyana Steis, 2nd 40-49
22:59 - Kenneth Riley
23:14 - Emily Riley

At the Fairfax Turkey Trot 4M it was Liz Ozeki FTW once again. Her time was 25:09. Way to keep on rolling Liz!

Kevin Cunningham turned in a fine 36:44 at the 27th Annual Dreamcatcher Classic 5M up in Massachusetts.

Mikala Whitaker took 1st in her age-group at the Greensboro (NC) Gobbler 5K in a time of 21:37

Bonnie Harvey was the 3rd OAF and 1st AG at the 5th Annual North Wales Turkey Trot 8K in a speedy time of 34:05.

At the NCR Half Marathon Eric Waskowicz turned in a strong 1:41:21 to get his long sought after NYC Marathon qualifying time and in the marathon Hai Nguyen ran a strong 3:22:21 with a nice negative split.

Paul Ryan continued his string of AG victories at the Thanksgiving day Parkrun 5k in Kensington, MD with a time of 22:36 on a windy day. Then on Saturday he paced his 7 year-old grandson to an AG victory. Then on Sunday at the all comers track meet at PG Sports and Learning complex, Paul turned in a fine mile time of 6:20 winning his age-group and then cam back to win his age-group in the 400 with a time of 1:23.

The Snowball Series Races start this Sunday December 8 with the Bread Run 10K and the Gar Williams Half Marathon on Dec 15. For complete Snowball Series Races and to register follow this link: https://www.dcroadrunners.org/races/race-rules/3839-2019-2020-snowball-series-rules.html

The 2019 Holiday relays will be at W-L HS track on Wednesday night December 18 starting at 7pm. This is a hugely fun event where fastest runners are paired with slowest and so on down the line. The paired runners race 10 x 400m back and forth. For further details follow this link but remember that this is our track workout for that week. There will be no Thursday morning track on the 19th: https://www.facebook.com/events/540349279872514/

New Years Day is our annual Predictions and Resolutions 5K, which I am the race director for. Registration is now filling up fast so remember to sign up if you plan to run. As important, I only have 4 volunteers so far and need about 15. I could sure use your help. The race does not start till noon and I need the volunteers at 10:30. For complete info and to register for the race or volunteer go to the link: https://www.dcroadrunners.org/sign-up/pr5k

I look forward to seeing you on the track tomorrow morning!

Coach Big Guy and Coach Rich will be out there tomorrow!

Not TMBC - RUn a Turkey Trot!

Fellow Endorphin Junkies -

There will be NO Thursday Morning DCRRC Track Practice in Arlington at the Yorktown High School track tomorrow. Instead, those of you who can should try to run a Turkey Trot somewhere – and if you are in town, the Club Alexandria Turkey Trot 5 Miler is perfect – a flat, fast course raising money for a great cause!

Our weather in Alexandria tomorrow morning will be very cool, with temps at 45 degrees with low humidity at 51% and a lots of wind at 20 MPH, so quite cool, so you will want to dress accordingly (maybe a wind breaker), and as always you should bring plenty of fluids.

November 28, 2019 – Alexandria Turkey Trot 5 Miler, or whatever race you can find where you are tomorrow!

In Club news from Coach Rich -

Philadelphia Marathon had some rainy, cold and windy conditions so huge congrats to our three warriors for getting it done!

3:01:03 - Kyle Edgerton, PR
4:27:55 - Shawna Barry
5:22:44 - Jill Brasky

The Snowball Series Races start on Sunday December 8 with the Bread Run 10K. For complete Snowball Series Races and to register follow this link:

Less than a month now to the 2019 Holiday relays. They will be at at W-L HS track on Wednesday night December 18 starting at 7pm. This is a hugely fun event where fastest runners are paired with slowest and so on down the line. The paired runners race 10x400 back and forth. For further details follow this link but remember that this is our track workout for that week. There will be no Thursday morning track on the 19th:

Coach Big Guy and Coach Rich will be at the Turkey Trot tomorrow, with Coach Rich killing it and Coach Big Guy trying to stay in front of the walkers! ;-)