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Short Sprint Ladders in 5k Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be colder, with temps at 29 degrees with higher humidity at 86%, and a little wind at 6 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 27, 2018 – Short Sprint Ladders - 400/800/1200/800/400m Ladders at 5K ("interval") Pace, 400m jogs in between

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 6:45 Pace
Gazelles: 6:55 to 7:15 Pace
Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week's workout is a sharpening speed workout, almost a 5k in distance while running(surprisingly enough) at 5k pace, and since you will be going fairly all out, 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! This is a nice warm up workout for the Resolutions and Predictions 5k.

In Club news from Coach Rich -

Congratulations to Christine Westcott on crushing yet another PR this year. Christine ran 20:12 at the Egg Nog Jog 5K down in Florida while visiting her son Greg. Greg tried to pace her but she dropped him a quarter mile into the race. You go mom!!!

Last Call ... I hope to see many of you at our New Year's Day Predictions & Resolutions 5K. It starts at noon on Jan 1. It's is very family friendly so come on out. Don't just bring the family grab your holiday guests, friends and neighbors. The race is free for all club members and only $10 for all others. Here is the link to all the race info and to register.

Coach Big Guy will be at track practice tomorrow!

6 x 800m in 10k Pace, 200m easy jog

Fellow Endorphin Junkies -

The weather tomorrow morning will be cold but moist, with temps at 34 degrees and humidity at 82%, with little wind at 2 MPH, so dress accordingly, and 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 20, 2018 - 6 x 800m at 10K ("Interval") Pace, w/200m easy jogs in between

Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!

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: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:00 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 10:30 Pace

This week's workout is a tough workout, particularly with this cold and short recovery jog - essentially running a 5k. I know it is tough to get motivated during the holidays but remember each Interval is worth two (small) Christmas cookies! ;-) Try to remember that we want to get stronger and faster at the end of the workout, so don't push too hard on the first two intervals – save that push for the last two that you run.

In club news from Coach Rich:

This year's Gar Williams HM was a slop fest. The course was covered with water and mud making footing somewhat treacherous. Additionally, there was construction on the tow-path that caused detours that made the course 13.3M. Still we had a mighty few take on the conditions and they did quite well. Congrats to all

1:25:09 - Rodrigo Vellon, 1st 25-29
1:27:07 - Christie Wetzel, 1st OAF
1:31:08 - Liz Ozeki, 2nd OAF
1:34:38 - Kyle Edgerton
1:42:24 - Melinda Metz
1:52:08 - Mary Kusler
2:18:09 - Clara Lau

I hope to see many of you at our New Year's Day Predictions & Resolutions 5K. It starts at noon on Jan 1. It's is very family friendly so come on out. Don't just bring the family grab your holiday guests, friends and neighbors. The race is free for all club members and only $10 for all others. Here is the link to all the race info and to register.

Coach Big Guy is back from Austin, so I will be there at track practice tomorrow, but Coach Rich is recovering and leaving it to me!