DC Road Runners - Enter your slogan here

Longer Interval Ladder + 200s

Fellow Endorphin Junkies

The weather tomorrow morning will be cold, with temps at 29 degrees with high humidity at 92%, and almost no wind at 1 MPH so, dress accordingly, and as always you should still bring 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.

December 26, 2019 – Longer Interval Ladders - 800/1600/800/2400m Ladders at 10K ("Cruise Interval") Pace, 400m easy jogs in between, followed by 2 x 200m in 3k Pace with 200 meters in between

Water breaks are important ALL year round, even when it will be cooler 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 Mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace (Faster for 3k, slower on 10k)
Wolf Pack: 6:15 to 6:45 Pace (Faster for 3k, slower on 10k)
Gazelles: 6:30 to 7:15 Pace (Faster for 3k, slower on 10k)
Coyotes/MTP Trainees: 7:00 to 10:00 Pace (Faster for 3k, slower on 10k)

This week's workout is a good base interval workout, with sharpening speed, and since you will be going fairly all out at times, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists, imagine Pringles or an egg in your hand and you don't want to crush them!

In Club news from Coach Rich -

No race news. Just same New Year's Day race reminder to run – I actually have enough volunteers, so sign up to run! Next Snowball Series race is the Al Lewis 10M on Jan 11.

Holiday Greetings –

Coach Big Guy and Mrs. Big Guy, and Coach Rich and Vicki, all want to wish everyone a very Merry Christmas, a Happy Hanukkah, and Holiday greetings for whatever you celebrate this season. Most of all, enjoy your time with family, both the ones you grew up with, those that you made, and those that you joined, including our very loving Thursday Morning Breakfast Club Krewe, who could not be more supportive or close!

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

DCRRC Annual Holiday Relays - Come one, come all tomorrow night

THERE WILL BE NO THURSDAY TRACK WORKOUT THIS WEEK

Calling all to tomorrow night's DCRRC Annual Holiday Relays! The 2019 Holiday relays will be at the W-L High School track on Wednesday night December 18 starting at 7pm. This is a hugely fun event where fastest runners are paired with slowest and so on down the line. The paired runners each race 10x400 back and forth. For further details follow this link but remember that this is our track workout for that week. There will be no Thursday morning track on the 19th: https://www.facebook.com/events/540349279872514/

We will hold a regular Thursday Track Workout next week on the 26th. It will be a ladder workout with a fast finish as follows: 800, 1600, 2400 in 10K pace and all with 400 rest then followed by 2x200, 200 rest at 3K pace.

Congrats to Mark Bourgeois for achieving his 2019 goal of breaking 22 minutes in the 5K. Brought it home in 21:51 and was followed close behind by Paul Ryan who got another AG win with 22:04.

Another real strong marathon for Melinda Metz who ran the BMW Dallas Marathon in 2:18:21 which was good for 1st OAF Master and I think Melinda's 3rd fastest marathon ever. Of course she just ran her fastest one a few weeks back in NY! Way to go Melinda

The 2nd race of the Snowball Series, the Gar Williams Half Marathon, brought out lots of Thursday faithful. Congrats to all:

1:27:47 - Liz Ozeki, 2nd OAF

1:27:58 - Chris Walsh, 2 minute PR!!!

1:32:44 - Steve Peterson

1:33:31 - Will Hernandez

1:43:10 - Chelsea Suydam

1:43:25 - Rodrigo Vellon

1:45:08 - Kevin Cunningham

1:46:57 - Kate Scott

1:50:31 - Kenneth Riley

2:11:00 - Emily Riley

2:15:08 - Big Guy

2:34:07 - Keith Campbell

New Year's Day is our annual Predictions and Resolutions 5K which I am the race director for. Registration is now filling up fast so remember to sign up if you plan to run. Thanks to several of you that have signed up to volunteer. I could still use just a couple more to help. The race does not start till noon and I need the volunteers at 10:30. For complete info and to register for the race or volunteer go to the is link: https://www.dcroadrunners.org/sign-up/pr5k

I look forward to seeing many of you at the tomorrow's relays!  Happy holidays to all of you and yours

Rich