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400M-800M-1200M-1200M-800M-400M "Ladder"

Happy St. Patrick's Day to all of our Thursday Morning Faithful. Sorry about the ice on the track last week. All I can say is I guarantee the track will be clear of ice tomorrow morning. That said, there is a greater than 50% chance we will get wet so come prepared. At least the temps will be a nice 50'. I of course encourage everyone to wear a green running jacket but well ... I will note Big Guy missed the ice last week and he will miss the rain tomorrow. He is however enjoying some good music down at SXSW in Austin, TX. I will be your sole guide through the raindrops tomorrow morning.

For starters this week, I want to wish all of you heading to the Shamrock Marathon in VA Beach good luck this weekend. Run smart and good things will happen. We are all rooting for you.

This week's workout is a ladder up and back down of 400, 800, 1200, 1200, 800, 400 with a 400 rest between each rep. This is a speed workout so target 5K pace. You want to come down the ladder faster than you go up so set up your pacing accordingly.

In racing news this weekend, Mike Cannon ran a Bishop Events St. Paddy's Day race on both Saturday and Sunday. The significance of that was he earned a giant white Bishop Trophy for completing his 200th Bishop Events Race. Way to go Mike and congrats.

Clara Lau ran the EX2 Rosaryville 10K trail race. Her time was 1:20:00 but the distance was more like 6.9M. Way to go Clara!

I look forward to seeing you all in the morning. Happy running!

Rich

6 to 8 x 800m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly in the high 30s but low humidity at 61%, but a little windy. The track may be wet, but it should not (knock on wood!) be icy. Despite the chilly weather, make sure you bring some fluids though – hydration is key year-round.

As most of you all know, I was honored to be awarded the DC Roadrunners Outstanding Coach of the Year 2021 at the Club Banquet Sunday night, and apparently a number of you had a lot to do with that, for which I am eternally grateful. While I did not get a chance to say a few words at the Banquet as time was short, I will here: First, thanks to Mrs. Big Guy who puts up with several 4:30 AM alarms each week, Saturday long naps, and my crazy schedule to coach. Second, I'd like to thank my fellow Coaches, including Coach Ed, Coach Rich, Coach Jill, Coach Jonny and all the rest, as none of us coaches in a vacuum, and we are all better supporting each other sharing the joys and burdens of coaching each of you. Finally, I want to thank all of you – Mrs. Big Guy and I do not have any kids, but we think of all of you as our kids, and we are so very proud of each of you, not just for your wins and other accomplishments, but also for your dedication to the sport we all love. Thank you from the bottom of our hearts for all you do and for this honor!

March 10, 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! Starting out with huge congrats for the crew members who took home 2021 Club Awards at Sunday night's Banquet. Here are our winners:

Christie Wetzel - Female Runner of the Year
Eunja Rau - Female Masters Runner of the Year
The Big Guy - Coach of the Year
Paul Ryan - Grandmaster Runner of the Year.
"Paul would like to thank Coach Rich, Coach Big Guy and the Thursday morning crew for all their help and encouragement."

Congrats again to all our award winners. We are all proud of you guys.

Burke Lake 12K
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43:15 - Rodrigo Vellon, 2nd OA
45:50 - Christie Wetzel, 1st OAF
52:16 - Liz Ozeki, 2nd OAF
57:39 - Melinda Metz, 1st OAF Master
58:12 - Mikala Whitaker, 1st 25-29
1:04:55 - Miguel Cuya
1:09:40 - Eunja Rau, 3rrd 50-54
1:14:54 - Lisa Towell, 3rd 55-59
1:20:34 - Clara Lau, 2nd 40-45
1:27:34 - Jill Brasky, 2nd 45-49

The last race in the Snowball Series is on Sunday. You can register to run or volunteer for the Ft. Hunt 10K at dcroadrunners.org

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

Rich

Coach Big Guy will be in Austin, but Coach Rich will be at Yorktown in the AM!