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2 x 15m Tempo with 2:30 walk/rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be cool and wet ("light rain"), with temps at 42 degrees and higher humidity at 91%, with little wind at 3 MPH, so dress accordingly, and as always you should still bring fluids.

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

February 6th, 2020 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with walk back to start plus water and 2:30 minute standing rest

Water breaks are important ALL year round, especially when it hot like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:45 Pace

This week's workout is a solid base workout, and since we are going long on Saturday, this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Coach Ed says if you are running a spring marathon, to do them 3o-35 seconds of your marathon pace. Walk back to the start, get some water, and then we will start the second 15 minute interval where I want you to do the same - accelerate slowly but steadily from to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace. Speaking of races, if you are running the Langley 8k on Saturday, you might want to take it easy on these intervals, or skip the workout altogether.

Here is the Coach Big Guy News this week:

The TMBC Winter Solstice and Awards party will indeed be this Sunday night, February 9th from 5:30 to 7:30 PM. The Peeps asked for an early night because people were going to either go to Oscar parties or head home to watch them in the comfort of their own homes, SO, we are starting early. Also, this way the light snacks Mrs. Big Guy will be serving will be appetizers for your main courses at home or at the Oscar parties! As always we will be awarding the Coach Rich award for Top TMBC runner, and the Coach Big Guy award, which goes to the best TMBC teammate, who embodies the supportive and uplifting TMBC spirit with their DCRRC teammates. The Party is at Chez Big Guy, which we run by on the Marymount Loop during SLR twice or more a year, looking out on the first fairway of the Washington Golf & Country Club, right next to Marymount University, one block east off of Glebe Road at 4725 Rock Spring Road, Arlington, VA 22207. Big Guy's mobile is 202-255-6656 if you get in a jam, and we can probably arrange some rides from the Ballston Metro if necessary. Beer, wine, snacks, and warm southern hospitality served!

Here is the Coach Rich Club News this week:

Bonnie Harvey brought home a 1 minute PR at the For the Love of It 10K this past weekend. Her time of 42:18 was also good for 3rd 25-29

This Saturday is the Langley 8K at 10:00am. It's a nice and challenging course through residential McLean neighborhoods. It is also a perfect training race for the Club Challenge 10M. Register via the club website at https://dcroadrunners.org

The RRCA Club Challenge 10M is the next Bunion Derby race after this weekend's 8K. It is on Feb 23. This is a great event that brings together all the RRCA clubs in Maryland and DC to for a challenging and fun 10M race. DCRRC always shows up in force with 125 or members dressed in our singlets and ready to race. If you don't have a club singlet we will get you one. Please consider running this even if you don't race it. Signup via this link: https://www.dcroadrunners.org/sign-up/rrca10m. You must be a DCRRC member to participate and it is of course free to enter as a member. Also, registration for the free bus to the race is now open. There are only 50 seats so sign up fast!

The annual DC Road Runners Club Banquet and Annual Meeting is now set for Sunday evening March 1. This is one of our premier events. Club awards will be given out, there will be a guest speaker, you get to hear the state of the club and best of all you get to socialize with your running buddies and may not recognize them all dressed up. Congrats to Liz Ozeki for winning Female Runner of the year and Christine Westcott for winning Female Master's Runner of the year. I encourage all of you to come out and support Liz, Christine and all our DCRRC winners by attending this great event. Here is the link to register: https://www.dcroadrunners.org/sign-up/banquet.

Coach Big Guy will be there at track practice tomorrow, but Coach Rich may not make it.

4 x 5:00 in 5k pace, with 5:00 rest in between

Fellow Endorphin Junkies

The weather tomorrow morning will be cold, with temps at 27 degrees, and some wind at 4 MPH and high humidity at 76%, so "you will want to dress accordingly, and as always you should bring plenty of fluids.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

January 29, 2019 – 4 x 5:00 Minute run at 5K Pace with 5 minute recovery jog/walk to start w/water in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week's workout is a strong speed workout, and with the wind and cold is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 5:00 each!

In Coach Rich Club news –

Coach Big Guy will be sending out another announcement and formal Evites, but the TMBC Winter Solstice Party is currently scheduled for Sunday, February 9, 2020 at 6 PM – Beer, Wine, and light snacks will be provided, along with some great awards!

What would a week be without reporting race results for Paul Ryan. Paul had another strong performance at the Anacostia Parkrun 5K on Saturday. He ran 22:20 for yet another AG win. Also, 4th OA. Congrats Paul!

Mea Culpa and apologies to Christie Wetzel who I left out of last week's JFK 20K results. Christie was actually 2nd OAF in a time of 1:20:41. Liz was 3rd not 2nd as I reported last week. Of course both of them were way faster than most all others in the race! Great time and belated congrats to Christie!!!

Speaking of Liz, she got her first win of the year at the MRRC Country Road 5M this past weekend. I hilly country road is what she noted but she bested all other women with a speedy time of 30:43. Way to go Liz!

Next Bunion Derby race is the Langley 8K on Saturday February 8 at 10:00am. It's a nice and challenging course through residential McLean neighborhoods. Register via the club website at https://dcroadrunners.org

Registration is now open for the RRCA Club Challenge 10M on Feb 23. This is a great event that brings together all the RRCA clubs in Maryland and DC to for a challenging and fun 10M race. DCRRC always shows up in force with 125 or members dressed in our singlets and ready to race. If you don't have a club singlet we will get you one. Please consider running this even if you don't race it. Signup via this link: https://www.dcroadrunners.org/sign-up/rrca10m. You must be a DCRRC member to participate and it is of course free to enter as a member. Also, registration for the free bus to the race is now open. There are only 50 seats so sign up fast!

The annual DC Road Runners Club Banquet and Annual Meeting is now set for Sunday evening March 1. This is one of our premier events. Club awards will be given out, there will be a guest speaker, you get to hear the state of the club and best of all you get to socialize with your running buddies and may not recognize them all dressed up. Congrats to Liz Ozeki for winning Female Runner of the year. I will reveal the next of Thursday morning faithful winners tomorrow morning. I encourage all of you to come out and support Liz and all our DCRRC winners by attending this great event. Here is the link to register: https://www.dcroadrunners.org/sign-up/banquet.

See you on the track tomorrow morning!

Coach Big Guy and Coach Rich will be at track tomorrow!