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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!

3 x 2000m in 10k, MOVE TO W&L TRACK!!!

Fellow Endorphin Junkies -

MOVE TO W&L TRACK TOMORROW!

The weather tomorrow morning will be very cold, with temps at 25 degrees and high humidity at 80%, with little wind at 2 MPH, so dress accordingly, and as always you should still bring fluids. The Yorktown Track however, has several icy patches, so we are going to change venue to the Washington-Liberty (formerly know as Washington & Lee) High School track in Arlington, fairly close to Yorktown and where the main DCRRC track group holds practice, as it is in better shape.

W&L is at 1301 North Stafford Street, and the track is connected to the school building a little closer to Washington Boulevard on Stafford Street. We were just there for the Club Holiday relays.

Washington-Liberty High School
1301 North Stafford Street
Arlington, VA 22201

here is a map link:

W&L is within a couple of blocks of the Ballston Metro. Try to give yourself a little extra time to find it and park. We will meet on the far side of the track from Stafford Street, where the bright light is and we usually put our things when we moved track practice in the past

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Washington-Liberty 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.

January 23, 2020 - 3 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler 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: 6:00 to 6:30 Pace

Wolf Pack: 6:30 to 7:00 Pace

Gazelles: 7:00 to 7:30 Pace

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

This week's workout is again a base workout, aimed at building strength and endurance for your spring marathon, especially if it is Boston. As always, don't go out too quick on the first couple, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 16000, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s two weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

We are going to push back the WInter Solstice TMBC Party to February 8th or 9th - PLEASE email me if those dates are bad!

Here is the Coach Rich Club News this week:

Paul Ryan ran 2 events at the USATF Eastern Region Masters Track Meet. As always, solid performances. Congrats Paul

800 – 2:57
1500 – 5:52, 2nd AG

MLK 5K
21:53 – Li Fang, 2nd OAF
22:49 – Mark Bourgeois

JFK 20K
1:24:10 – Liz Ozeki, 2nd OAF
1:27:12 – Steve Peterson, 2nd 50-54
1:29:10 – Will Hernandez
1:29:42 – Melinda Metz, 1st OAF Masters
1:34:56 – Mikala Whitaker, 2nd 20-24
1: 36:09 – Yuko Takakusaki, 1st 50-54
1:37:11 – Rich Mendelowitz, 1st 60-64
1:37:28 – Kevin Cunningham
2:11:41 – Keith Campbell

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.

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. A little birdie leads me to believe that a few of our Thursday morning faithful will be recognized with club awards. I encourage all of you to come out and support them and the club by attending this great event. Here is the link to register: https://www.dcroadrunners.org/sign-up/banquet.

See you all in the morning. Dress warm!

Coach Big Guy and Coach Rich will be there at track practice tomorrow.