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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!

No TMBC on Track - but Stafford Hills!

Fellow Endorphin Junkies

The weather tomorrow will be right at freezing, and after the heavy snowfall on Monday, both Yorktown and W&L tracks are basically treacherous to impassible. Instead of a track workout, we will have a hills workout on the Stafford Street hills immediately adjacent to W&L High School. We've done this workout before, and it's a great one for building strength and naturally improving your speed form. Plus, the street is pretty clear and traffic in the morning is pretty light.

We will meet at the base of the Stafford Hills at the corner of North Stafford street and 15th street, catty-corner to the W&L High School parking decks. The "Loop around W&L and the parking decks is basically clear, and about .8 miles, so you can warm up running the loop once or twice before the 6 AM start time for the hill repeats. The hill is almost exactly 800 meters long from bottom to top, with a significant gain in altitude, so these hill intervals will be challenging. The jog back down Stafford hill to the start point should be enough to allow you to recover and begin the next interval. When Jill, Iron Man and I run these on Tuesday Hill workouts, we find that the increase in altitude slows our 800 times so that it adds about 20 to 25% of our 10k pace – your mileage may vary.

January 6, 2022 – 4 to 6 x Stafford Hills at 10K or slower Pace, w/800m return to base easy jogs in between

Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

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: 6:15 to 7:15 Pace, 5 to 6 Hills

Wolf Pack: 7:15 to 8:00 Pace, 5 Hills

Gazelles: 7:45 to 8:30 Pace, 4 to 5 Hills

Coyotes/MTP Trainees: 8:30 to 10:30 Pace, 4 Hills

This week's workout is a strong endurance workout. TO get up the hill, focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes.

In Coach Rich Club News –

At the races this week ...
Over in Spain Christie Wetzel and Rodrigo Vellón ran the Carrera del Pavo 6.9K race (4.1ish miles). Speedy times and a tough course to boot. Rodrigo ran 23:29 and Christie 25:11. Well done guys!

Paul Ryan kicked off the new year with his 50th Parkrun 5K at Fletcher's Boathouse in a time of 24:15. Way to go Paul!

Great to see so many of you at our DCRRC Predictions & Resolutions 5K on New Year's Day and many thanks to the lots of you that also volunteered to help yours truly the Race Director. Congrats to all!
21:41 - Katie Stilling, 3rd 30-39
22:12 - Liz Ozeki (1st race post baby)
23:28 - Yuko Takakusaki, 2nd 50-59
24:03 - Mikala Whitaker, 2nd 20-29
24:09 - Mark Bourgeois, 2nd 50-59
24:28 - Judah Dal Cais, 3rd 50-59
24:44 - Emily Riley
26:52 - Miguel Cuya
28:28 - Hope Seck (1st race post baby)
28:30 - Katie Sprinkel
31:36 - Lisa Towell
34:06 - David Meeks (running with wife Pam)

The next club races are this Saturday and next. Feel free to sign up to run but we really need volunteers for both races. The Al Lewis 10M is this Saturday January 8 and the JFK 20k / MLK 5K are on Saturday January 15. You can sign up to run or volunteer for each of these at https://www.dcroadrunners.org/

I will not be out for the hill repeats tomorrow. Hope to see you all on the track next Thursday. Happy Running!

Coach Big Guy will be at the Stafford Hills tomorrow morning