DC Road Runners - Enter your slogan here

NO TMBC – 6 to 10 x 600m in 10k Pace, with 400m jogs

Fellow Endorphin Junkies

Tomorrow will be a nice day, starting off real chilling at 33 early in the AM, but warming to the Mid-50s by 3 PM – might be a good day to skip the usual "Morning" routine. It will also be windy, so a jacket is a must in the morning. You probably got my "Secret Santa" Holiday Relays email yesterday, and tomorrow might be a good day to run it, but if you are waiting until next week, we put together another workout below. A few of us will be running this workout at 7 AM at Yorktown, while others will be at W&L and still others out at Falls Church HS, so feel free to join in although this will – of course out of necessity – NOT an organized workout.

There is a big range of intervals – 6 to 8 is probably enough for most, but 8 or 10 if you are really pushing for a virtual race in two or three weeks.

December 10, 2020 - 6 to 10 x 600m in 10k pace - with 400m jog recovery in between

• Stallions: 6:00 to 6:30 Pace, 8 to 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 7 – 9 Intervals
• Gazelles: 7:00 to 7:45 Pace, 6 – 8 Intervals
• Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 6 - 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races. These are tougher than they look, 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 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.

In club news from Coach Big Guy ...

Please take a look at my email about the Holiday Relays – I am REALLY hoping a bunch of you will run the 400s and mail me your results – even when we can't be physically together I hope that we can gather virtually and share what we love so much – running and competing!

Voices from the Krewe:

Admiral Paul Ryan sent me this note about Turkey Trots, and I enhjoyed it so much I wanted to share it with all of you – here is Paul's story:

A real Turkey Trot

In 1979, before most of our TMBC crew were even born, the Navy sent me from Monterey, California to Portsmouth Naval Shipyard in Kittery, Maine. I had just completed my first marathon (Salinas Valley, 2:57) and was motivated to continue running. I had a tough job as the Chief Engineer on a submarine undergoing a refueling overhaul, so my running was a stress reliever. As Thanksgiving was approaching, I saw a race where the prizes were actual frozen turkeys. I entered the 10k, don't remember the time, but placed in the top 20 and lined up to receive a real turkey to bring home to my family. I could only imagine our pioneer ancestors bring home the results of a hard day of hunting, as I brought home my 20 pound frozen turkey. It was one of the most memorable age-group awards I've ever won. Have a Happy Thanksgiving and stay safe!
Paul

Coach Big Guy will be running the workout at YHS in the AM, but Coach Rich is still on the DL!

DCRRC 2020 “Secret Santa” Virtual Holiday Relays

This year, we are planning something a little different for the DCRRC Annual Holiday relays. Since social distancing is keeping us apart for a little while longer, we've decided to change the Holiday Relays format just a little bit to the "DCRRC 2020 "Secret Santa" Virtual Holiday Relays."

Everyone will still run ten 400m intervals, with a quick two-minute break in between each interval when you will stop your watch, but you won't have to slap hands or pass a Candy Cane to your partner. We will still pair the fastest runner with the least fast runner, but now we don't have to worry about "sand-bagging," because we will pairing you up AFTER all the times are in, making sure we pair the fastest with the least fastest, the second fastest with the second least fast, all the way down the line. After submitting your 10 x 400m total time, you will be paired with your "Secret Santa," that is, your partner in the relay, and while we won't be on the track at the same time, we will be together in spirit!

There will still be prizes for first, second and third, and a pair of special presents from Coach Big Guy to the pair that trys hard, but still anchors the relays bringing up the rear, where he often finishes in races these days! ;-) This is also a great chance to try out your costume for the Club holiday costume contest that is usually held at the relays event, will also be virtual this year. Send a photo of your holiday running attire to membership@dcroadrunners.org anytime between December 1-18. Entries will be posted on the club Facebook page and members can vote until December 24th. The first 5 entries received get a DCRRC face mask. Prizes TBD.

Here is how you do the DCRRC 2020 "Secret Santa" Virtual Holiday Relays: You will need a Garmin or similar timer. Head to the track, and warm up. Start your Garmin or timer on your first 400m lap of the track, stopping it after the first 400, and then hitting the split button after you stopped the watch so we can see your ten splits – wait two minutes – on the honor system (Coach Big Guy will count to 120 in his head) – then start your second lap, stopping after the second 400m, stopping the watch then again hitting the split button for the second time, and rest standing at the start for two more minutes. Repeat for all ten 400m intervals, then submit a picture/screenshot of your total time to . Please let us know your Name/Age/Sex so we can report Age Group winners if Big Guy can get some help with doing the results.

Here is an example: Since Coach Big Guy usually runs 2:00 for each 400m interval on Thursdays, for example, his total time for all ten 400m intervals will probably be about 20 minutes. That total time of 20 minutes will be entered onto the "Secret Santa" Spreadsheet for pairing purposes. You will get a more than a week to run your ten (10) 400m intervals, from tomorrow, Wednesday December 9th until Thursday, December 17th. Please send your entry to Coach Big Guy at (bigguy@dcrrc.org), and entrys must be received by Midnight, Friday December 20th. The Big Guy and his Elves (Jill Brasky and Keith Campbell) will try to get the awards figured out as quickly as possible.

We hope the fact that the relays are virtual and spread over a week means we will have more entries throughout the Club – let's also see Alumni like CaSandra from Florida and Steve South from London join in, so we can spread holiday cheer around the world in these challenging times. We runners will always rise to meet any challenge, and we look forward to sharing the "Secret Santa" Holiday Relays cheer with everyone of you!