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MOVE to W&L - 6 to 8 x 800m in 5k, 400m jogs

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS ON THE YORKTOWN TRACK, WE ARE AGAIN MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be dicey, with rain in the forecast, possibly changing to snow toward the end of the workout – although currently the snow is SUPPOSED to hold off till 10 AM. Give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the chilly weather and rain, make sure you bring some fluids though – hydration is key year-round.

January 20, 2022 - 6 to 8 x 800m in 5k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 8 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals
• Gazelles: 6:45 to 7:45 Pace, 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. 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 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 club news from Coach Rich ...

Greetings Thursday Morning Faithful. One race to report on this week. It was a cold one and congrats to all for persevering and how about those PRs! ...

JFK 20K
1:19:41 - Christie Wetzel, PR and 1st OAF
1:23:15 - Yared Addisu, PR and 3rd 40-44
1:31:28 - Steve Peterson, 2nd 55-59
1:37:58 - Melinda Metz, 1st 45-49
1:38:40 - Yuko Takakusaki, 2nd 50-54
1:42:18 - Mikala Whitaker, 1st 25-29
1:54:54 - Eunja Rau
2:05:51 - Jill Brasky, 3rd 45-49

MLK 5K
20:55 - Liz Ozeki, 2nd OAF
21:39 - David Meeks
27:22 - Eunja Rau

Next race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning. Happy Running!

Rich

Coach Big Guy and Coach Rich will be at W&L High School in the AM!

MOVE to W&L - 8 to 10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS, WE ARE MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be a little better than the last two mornings, almost above freezing and almost no wind, but a bit humid. Give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the cold, make sure you bring some fluids though – hydration is key year-round.

January 13, 2021 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! If you are Boston-Bound these are important for developing speed and building strength. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Well Thursday morning friends, the cold has arrived. I hope you are all enjoying it or at least dealing with it as best you can. We really need volunteers for this Saturday's JFK/MLK 20K/5K. The 5K starts at 9 and the 20K at 10 so it is not a really early morning. If you can help please sign up at this link: https://www.dcroadrunners.org/administrator/index2.php?option=com_civicrm&task=civicrm/event/info&reset=1&id=683

Some nice results from the Al Lewis 10M from a few of our crew members:
1:06:17 - Nate Rathjen
1:07:25 - Yared Addisu, 2nd 40-44 (over 10min PR)
1:12:38 - Bonnie Harvey, 1st 30-34
1:23:59 - Paul Ryan, 1st 70-74
1:25:05 - Emily Riley, 2nd 30-34
1:25:39 - Miguel Cuya, 3rd 45-49
1:40:43 - Jill Brasky, 2nd 45-49 (including 3-minute potty break)
1:40:43 – Coach Big Guy (including waiting for Jill during her 3-minute potty break)

As mentioned above the JFK/MLK 20K/5K are this Saturday. To register go to https://www.dcroadrunners.org/

I managed to jam my right hip but it is getting better, so I hope to be out running with everyone tomorrow but not certain just yet. Happy running!

Rich

Coach Big Guy and Coach Rich (hopefully) will be at W&L High School in the AM!