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No TMBC this Week - Holiday Relays Wedensday Night Instead!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM on Wednesday, December 15th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. We will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour will follow at First Down Sports Bar 4213 N Fairfax Drive, a short walk from the track. All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus you get to see a REAL coach in Coach Ed! ;-)

The weather tomorrow (Wednesday) night will be lovely, with Temps at 50 degrees and low humidity at 71%, with little wind at 5 MPH, but still remember to bring fluids because you need them as much in the winter as in the summer!

Here is the Coach Rich Club News this week:

Hi Everyone. Just when I thought Fall Marathon season was over, our two Marathon Maniacs took on a couple more states. Congrats to Eunja Rau for adding Texas at the BMW Dallas Marathon 4:18:46. This was Eunja's 20th state and her 21st marathon.

Tatyana Steis added state number 17, Mississippi. She ran another strong time of 3:16:18 at the Gulf Coast Marathon 3:16:18. This was good for 1st OA Masters Female! You must have felt like you were jogging after that sub 3 in London :) Big congrats.

Lots of crew members at the Bread Run. Congrats to all.
36:35 - Rodrigo Vellon, 3rd OA
38:35 - Christie Wetzel, 2nd OAF
42:46 - David Meeks, 1st 55-59
43:43 - Will Hernandez
47:31 - Melinda Metz, 1st 45-49
48:29 - Kate Scott, 2nd 35-39
48:54 - Yuko Takakusaki, 1st 50-54
50:01 - Paul Ryan, 1st 70-74
59:12 - Chris Walsh
1:03:20 - Lisa Towell, 2nd 55-59
1:04:06 - Elizabeth Humphrey

The Holiday Relays are tomorrow night at Washington - Liberty Track. Starting time is 7:00 PM. Be warmed up and ready before then.

The next Club race is the Predictions & Resolutions 5K on New Year's Day starting at noon. I am still in need of volunteers and of course would love to see you running. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

We will holding a workout next Thursday. Please come if you are in town. There will actually be homemade breakfast goodies compliments of my wife Vicki. We are the Thursday Morning Breakfast Club after all!

I look forward to seeing many of you at the relays. Happy running!

Coach Big Guy will actually be running tomorrow, as he and Coach Rich will be at the Holiday Relays!

12 to 14 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Welcome to Winter! Tomorrow's weather will be our first REAL chilly, with temps in the mid 20s, lower humidity, and with a little wind from 6 to 8 MPH. Dress accordingly, but still bring fluids to hydrate!

December 9, 2021 – 12 to 14 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 13 to 14 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 13 to 14 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 13 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Greetings Thursday morning Faithful. I think we may have finally come to the end of Fall Marathon Season. Here is last weekend's action:

In San Antonio, Melinda Metz ran her 3rd marathon in a little less than 2 months at The Rock and Roll Marathon. Melinda's time was 3:30:56 and it was good for 1st in the 45-49 AG. This was a very difficult course so this is a good effort after back to back 3:20s at Boston and NY. Melinda told me she is ready for some rest! I agree completely. Well done Melinda and congrats on pulling off the trifecta.

Carrie Dunn took on the Rehoboth Beach Marathon and turned in a fine time of 3:20:12. This was her 2nd fastest marathon and it was good for 3rd 45-49. Carrie was hoping for better but she said a bunch of stuff just didn't go her way on Saturday. This happens to all of us. I am certain Carrie will capitalize on her great training and get that goal next time. Way to hang tough Carrie and much deserved congrats as anytime you complete a marathon it is a great accomplishment.

At the California International Marathon in Sacramento, Katie Stilling also completed the trifecta with Boston then NY. Katie ran a strong time of 3:18:53. Also, at CIM Yared Addisu ran an 18 minute PR and turned a real strong time of 3:23:04.

The Dulles Jingle On the Runway 5K has some speedy times.
17:09 - Rodrigo Vellón, 3rd OA
18:33 - Christie Wetzel, 3rd OA

And at the Gar Williams HM, lots of good performances from crew members.
1:25:20 - Nate Rathjen PR 2nd 20-29
1:47:23 - Paul Ryan 1st 70+
1:49:48 - Li Fang, 3rd 40-49
1:45:47 - Yuko Takakusaki, 2nd 50-59
2:17:24 - Jill Brasky
2:21:15 - Lisa Towell, 2nd 55-59

The second race of the 2021-2022 Snowball Series is this Sunday December 12. The Bread Run 10K is free to club members. The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/. You can register to race or volunteer.

The DCRRC Annual Holiday Relays will be next Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next week. Here is a link to the Facebook event: https://www.facebook.com/events/309599353946554

The Predictions & Resolutions 5K is on New Year's Day at noon. This is a great way to start 2022. I am the race director. I am still looking for volunteers as well. You can find all the details and can register to run or volunteer on the club website at: https://www.dcroadrunners.org/.

Happy running!

Coach Big Guy and hopefully Coach Rich will see you at 6 AM after warmup tomorrow!