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300/600/1000/1200 Sprint Ladders

Fellow Endorphin Junkies

It was great seeing a lot of you at the TMBC Winter Solstice and Awards party last Sunday – congrats to Liz, our 2019 Coach Rich Outstanding TMBC Runner Award winner and to Rodrigo, our 2019 Coach Big Guy Outstanding TMBC Teammate Award winner. Pictures are up on Facebook – if you aren't Coach Big Guy's friend (Stephen Easley from Austin) – you should be, and then you can see the pictures!

The weather tomorrow morning will be cooler, windy and wet, with temps at 45 degrees with higher humidity at 70%, and 70% chance of light rain, and a some wind at 11 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.

February 13, 2020 – Shorter Sprint Ladders - 300M (100M recovery); 600M (200M recovery); 1000M (400M recovery); 1200M (400M recovery); 1000M (400M recovery); 600M (200M recovery); 300M. ALL repeats at 10K pace, except final 300M @ 5K

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

Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This week's workout is a sharpening speed workout, a 5k in distance while running a little slower at 10k pace, and since you will be going strong, 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 clenched fists, imagine Pringles or an egg in your hand and you don't want to crush them! This is a nice warm-up workout for the Snowball races and the Club Challenge ten-miler.

In Club news from Coach Rich -

Clara Lau was in San Antonio, TX and took part in a rear Friday morning race. Clara ran the Beef Fit 5K in a time of 31:59. Way to get it done while traveling Clara!

Marathon maniac Tatyana Steis completed state number 14 at the Miami Marathon. Her time of 3:20:30 made her the 1st OAF Master! Fabulous Tatyana!!! Congrats

Paul Ryan turned in a fine 800 meters on the track at a meet at the PG County Sportsplex. His time was 3:10. Way to go Paul

Langley 8K
36:28 - Mikayla Whitaker, 1st 20-29
36:58 - Yuko Takakusaki, 1st OAF Master
37:06 - Rich Mendelowitz, 1st 60-69
37:23 - Mark Bourgeois
37:34 - Kate Scott, 1st 35-39

Last call for the RRCA Club Challenge. It is on Feb 23 but registration closes this Sunday and there are no exceptions. 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 a few seats left so sign up fast!

The annual DC Road Runners Club Banquet and Annual Meeting is coming quick on 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.

We are having a cereal drive for the Capital Area Food bank at the banquet. All are asked to bring sugar free or low sugar cereals only. Examples: Oats, Shredded Wheat, Cheerios and stuff like that. Please help us out with this great cause as they serve many in need in the DC area.

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

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.