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Thursday Morning Track - 5-8 x 1000, 400r, 5K Pace

Hi Everyone.  Big Guy is out of town so just me tomorrow.  First off, congrats again to our Thursday morning regulars on winning 2017 club awards. These were awarded at this past Sunday's annual banquet. It was so great to have so many of you there on Sunday. If you missed it, there are some great pictures on our club FB page.  So here's to you guys again: Christie - Female ROY, Christine - Female Masters ROY, Rodrigo - Male Most Improved ROY, Paul Westcott - Volunteer of the Year.  You worked hard to earn these and we are all proud of you.  

As for me, I was humbled and honored to be inducted into the club's Hall of Fame.  It continues to be a joy to lead and serve the members of our running family and our community of runners.  

On to our workout for tomorrow ... Designed for speed we have 5-8 x 1000m, 400 rest and at 5K pace.  Keep the rest comfortable but consistent.  Temps right about freezing or just above so dress appropriately. 

If you are running the Rock n Roll Marathon or Half on Saturday best of luck to you.  Make sure you should stay in bed tomorrow morning!

For the rest of you, the usual 6AM start at the Yorktown High School Track.  I look forward to seeing you there. 

Rich

Tempo Runs 20 & 15 Minutes, 3 Minute Rest

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 47 degrees and higher humidity at 89%, with little wind at  2 MPH, and a small chance of showers (probably more so right after we finish), 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.     

March 1st, 2018 - 20:00 minute Tempo Run (Somewhere between 10k and 10m pace), with walk back to start and 3:00 minute standing rest plus water, followed by 15:00 Tempo Run

Water breaks are important ALL year round, even when it cool 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 most of you ran the Club Challenge 10 Miler on a hilly course, this is just what Dr. Big Guy ordered!  ;-)  Take it easy on the first interval, accelerating slowly from 10m pace to 10k pace.  Walk back to the start, get some water, and we will start the second 15 minute interval where I want you to do the same - accelerate slowly but steadily from 10m pace to 10k pace.  Both of these runs 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.  Coach Big Guy is making a special request that you all come to the Club Banquet (see details below) to honor TMBC's own Coach Rich as he is inducted into the Club Hall of Fame!

Here is the Coach Rich Club News this week:

Great turn out from the crew at the Challenge 10M on Sunday.  A bit wet out there but pretty nice running weather otherwise.  Good fun with the entire club there in force.  Also, our men's and women's master's teams got 2nd place.  Overall women's team was 3rd and women under 40 were 3rd.  Here are the individual results I captured.  Sorry if I missed anyone

1:03:27 - Brian Young (running for GRC)

1:04:15 - Christie Wetzel (PR)

1:05:26 - Rodrigo Vellon

1:06:07 - Andrew Simpson

1:06:38 - Lauren Skowera

1:09:12 - Liz Ozeki (PR)

1:10:49 - Hai Nguyen (running for MCRRC)

1:11:35 - Carrie Dunn

1:14:51 - Christine Westcott

1:20:29 - Alex Barrage

1:21:13 - Elizabeth Kelley

1:23:38 - Mary Kusler

1:23:39 - Katie Sprinkel

1:24:39 - Graham Magill

1:24:52 - Amy Bush

1:26:15 - Kelly Orzechowski

1:30:37 - Clara Lau

1:47:18 - Anne Coia

Still time to register for the club banquet this Sunday.   Many to most regulars are already registered to attend.  Thank you!  Still several that have not signed up.  Would really love to see you all there. Here is the link. You do need to register in advance and please do before COB Friday but now is good too :)

Coach Big Guy will be there at track practice tomorrow, but Coach Rich will not make it.