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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!

NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be pretty nice for this time of year, low 30s to mid 50s, lower humidity and little chance of rain.

We continue with no "FORMAL" Thursday Morning DCRRC Track Practice in Arlington, although some will run at the Yorktown High School track tomorrow at 7:00, while others will be at W&L and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

On a side note, Coach Ed, Coach Rich and I are in discussions of how we might bring a little of the Holiday Relays to both the Wednesday Night "Hawks" and the TMBC Krewe, so stay tuned!

December 3, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between

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

Stallions: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout. 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 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace.

In Coach Rich Club News –

Greetings fellow Thursday morning faithful and welcome to December. Hey that means 2020 is almost over. Yay!

Tons of peeps ran virtual Turkey Trots of many different flavors. Congratulations to all of you and thanks for having the spirit. Very sorry but it was near impossible for me to track so I will give you just one that was obvious, that we can all celebrate.

The Coach himself, The Big Guy, turned in a fine 5K of 25:58 on the track. He wanted to go faster but this is what the day brought. My take is that he ran 28:12 on New Years Day and worked really hard all year to now have an over two-minute improvement. Watch out for him over your shoulder next year. Great job Big Guy!

Three Cheers also for Kenneth Riley who ran what he called (virtual) Marathon 2020. His time was 3:55 with very nice pacing. As I have told many of you over the years, anytime you complete a marathon it is a great accomplishment. Congratulations Kenneth!

Happy Running!

Coach Big Guy will be at Yorktown tomorrow, but unfortunately Coach Rich is on the Disabled List for a bit