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NO TMBC this week - Holiday Relays Wednesday Night!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM on Wednesday, December 12th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. We will split everyone into hopefully competitive two-person teams, alternating a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour will follow at First Down Sports Bar 4213 N Fairfax Drive, a short walk from the track. All are welcome at the Happy Hour even if you don't run in the relays.

The weather tomorrow (Wednesday) night will be warmer than last Thursday morning with Temps at 37 degrees and low humidity at 61%, with little wind at 4 , but still remember to bring fluids because you need them as much in the winter as in the summer!

While some of you may be travelling on the Martin Luther King holiday weekend, Mrs. Big Guy and I wanted to know if enough of you will be around to celebrate the end of the Fall season and beginning of Winter – a sort of "Winter Solstice" gathering of the TMBC on January 19th – please let me know by email if you will be around – I have only heard from a handful of you! There may be some awards, but mostly, a lot of good cheer and fellowship.

Here is the Coach Rich Club News this week:

Fantastic racing weekend for many in our Thursday morning crew. Huge congrats to Mary Beth Fielder on crushing the Rehoboth Beach Marathon in a time of 3:50:47. Her splits were 1:58 and 1:52. She picked up steam the entire way and never hit the wall. We are all so proud of you Mary Beth!

Jingle all the Way 5K

20:52 - Christine Westcott, 1st 45-49
22:21 - Kenneth Riley
24:08 - Emily Riley

Bread Run 10K (Snowball Series #1)

38:44 - Rodrigo Vellon, 2nd 25-29
39:04 - Christie Wetzel, 1st OAF
39:25 - Kyle Edgerton, 2nd 35-39
41:07 - Liz Ozeki, 3rd OAF
41:33 - Arielle Wiener, 1st 20-24
43:55 - Melinda Metz, 2nd 40-44
45:18 - Katie Sprinkel, 3rd 35-39
47:30 - Paul Ryan, 2nd 65-69
1:01:53 - Keith Campbell

Coach Big Guy will be in Austin tomorrow, but Coach Rich will be at the Holiday Relays!

4 x 1200m w/400m recovery jogs

Fellow Endorphin Junkies:

The weather tomorrow will be just as cold as last week with Temps at 29 degrees and lower humidity at 61%, with less wind at 4 MPH (so a "real feel" in the low 20s), but still remember to bring fluids because you need them as much in the winter as in the summer!

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 to warm up. Workout as follows:

December 6, 2018: 4 x 1200m in Tempo Interval to Cruise Interval Pace (10m to 10k pace) - with 400m jog recovery in between

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

This is a less familiar workout, but given next weeks FAST Holiday/Festivus Relays (Smokin 400s), we want you to take it easier this week. These 1200s are meant to build mostly endurance. While the 400m recovery jog should be sufficient to recover from these 1200s, if you head out at 10k pace from the start you will tire quickly and you won't get the less stressful workout we want this week before the Bread Run/Holiday Relays/Gar Williams stretch over an 8 day period, with you just recovered from marathons, so don't push it too hard.

While some of you may be travelling on the Martin Luther King holiday weekend, Mrs. Big Guy and I wanted to know if enough of you will be around to celebrate the end of the Fall season and beginning of Winter – a sort of "Winter Solstice" gathering of the TMBC on January 19th – please let me know by email if you will be around. There may be some awards, but mostly, a lot of good cheer and fellowship.

Here is the Coach Rich Club News this week:

Congrats to Bonnie Harvey posting a time of 21:18 at the Run with Santa 5K in Reston. This was good for 3rd AG. Way to go Bonnie!

Reminder, no track work next Thursday morning next week instead we need you at the annual holiday relays on Wednesday night. This is a hugely fun event followed by some food and drinks. It is at W-L track not YHS. Here are the details: https://www.facebook.com/events/2215313825415843/ . We look forward to seeing you there

This Sunday starts the Snowball Series with the Bread Run 10K on Sunday. The next Sunday is the Gar Williams HM on Dec 16. Gar Williams is almost at max registration so if you want to run and have not registered, do it now. For details and to register go to http://dcroadrunners.org

Coach Big Guy will be out there tomorrow, but Coach Rich may not make it!