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2x20min tempo intervals, 2:30 rest, 2x400, 200 rest

Greetings everyone. Big Guy is away in Austin again this week. The weather looks fabulous with temps in the mid 50s. The workout is 2x20min tempo intervals with a 2:30 rest in between. Tempo pace is defined as something between your 10M and HM paces. After the 2nd 20min interval take another 2:30 rest then do 2x400 at 5K pace with 200 rest. This is great practice for that closing kick! This is a great workout for all of you heading to NY, Indy, Richmond and Philly for your marathons.

Tomorrow's workout will start promptly at 6AM at the YHS track. Please be warmed up and ready to go before then.

Big shoutout and congrats to Marty McCormick. Marty ran the Atlantic City Marathon in an eye-popping time of 2:31:33. He was 2nd overall (1st Master as well) and this was a PR by over 2 minutes. Marty ran completely alone the 2nd half of the race and had large stretches of strong headwinds in that last half. He did have a great support crew as his parents live there and were all over the course cheering him on. Such an amazing effort and how about that super fast time!

Big congrats too for Eunja Rau. Eunja is our marathon machine and has now completed a marathon in her 18th different state. Saturday she added West Virginia to the checked-off list. Eunja ran the Freedom Run Marathon in a time of 4:53:10. This was good for 1st 50-59. Way to go Eunja!

Paul Ryan was back at the recently restarted Anacostia Parkrun 5K the last 2 weekends. He turned in times of 22:33 and 22:53. Paul is heading off on a nice vacation now in Portugal and then Maine. He will be back challenging that 22 minute mark after that. Way to go Paul!

The first race of the 2021-2022 Snowball Series kicks off on December 12 with the Bread Run 10K. The race is free to club members or anyone that agrees to and brings a loaf of bread. Here is the link to all the details where you can register to run or volunteer: https://www.dcroadrunners.org/sign-up/bread-run

The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html

Also, and as I mentioned at the track last week, the DCRRC Annual Holiday Relays will be on 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 day.

I look forward to seeing you all out at the track tomorrow. Happy running

Rich

10 to 16 x 400m in 10k, 100m jogs

Fellow Endorphin Junkies

Tomorrow morning the temps will be nice, low 60s but higher humidity, breezy with no chance of rain. Bring lots of water though, as this tough speed workout will get us sweating! I just wanted to add my congratulations to Coach Rich's congrats in his note below – I am SO very proud of all of you!

October 15, 2021 – 10 to 16 x 400m in 10k pace - with 100m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 13 - 16 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 12 – 15 Intervals
• Gazelles: 6:45 to 7:30 Pace, 11 – 14 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 - 13 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall or winter races! These are tougher than they look, as lactic acid will build through the workout as you also try to run a bit faster on each interval, 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 ...

Greetings Thursday morning faithful. Loads of fun racing over the last week.

It all started after last week's track workout with our Thursday morning Invitational Mile. Will Hernandez powered solo, and fueled by our wild cheering, to a strong 5:44 time for the mile. Paul Ryan was trying to get one more mile track race in while age 70 and ran a solid 6:23. He had hoped for sub 6:20 but now has a solid goal for next year. Paul had personal escorts; Rodrigo and Christie. Many thanks to them for pacing and thank you very much to our timers. Big congrats to our milers Will and Paul.

Bonnie Harvey ran a hilly Charlottesville Half Marathon in 1:43:13. Bonnie reported a really tough course that was really scenic. Some breathing issues slowed Bonnie a bit off her goal for the race but still a nice effort on a tough course. Well done and congrats!

Congrats to Hai Nguyen for running a virtual marathon in 3:43:26. He did it on the C&O Canal Towpath. Well done Hai!

Nate Rathjen ran the Baltimore Marathon in 3:34:46. Nate reported it being a very challenging race on several fronts. It is of course a real tough course and runners had to carry their own water. The weather was also very humid. That said, Nate is already looking forward to his next race. Way to hang tough and get it done Nate!

At the Chicago Marathon Yared Addisu ran his first marathon in a solid 3:40:51. Yared ran near identical HM splits so he ran real smart in the lousy warm and windy conditions in Chicago. Kenneth Riley had hoped for better but had a real tough day. He turned in a time of 4:28:25 and is also looking forward to his next marathon challenge. Congrats Yared and Kenneth!

This year's Boston Marathon challenge was taken on by 5 crew members. My summary is I sure wish I could have been there with Liz, Katie and Liz' twin sister Thia. They had a ton of fun. Liz is of course is 8 months pregnant and said they she couldn't have done it without them. They took it easy, walked when Liz needed to and stopped whenever needed. Thia found all the unofficial aid stations and brought them back candy, chips, fruit, and popsicles. They chatted with people along the course and met another pregnant runner who shared some miles with her along the way. Very cool and inspiring effort. All the crew did great as you can see in these results. Big congrats to all ...

3:09:12 - Arielle Weiner, PR & BQ
3:20:01 - Melinda Metz, Fastest Boston of 6 & BQ
3:54:51 - Yuko Takakusaki, BQ
4:41:40 - Katie Stilling
4:41:40 - Liz Ozeki

In addition to the race in Boston, Jill Brasky ran 5:06:14 for a virtual Boston down here. She reported it being the dumbest thing she ever did. I say, anytime you run a marathon it is a great accomplishment. Way to go Jill!

See you all tomorrow. Happy running

Coach Big Guy and Coach Rich will be at Yorktown in the Morning!