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4-8 x 1000, 400 rest

Hi Everyone. The Big Guy is away this week and next. It will be just me for tomorrow. Congrats to all the club award winners that were announced at this past Sunday's banquet. Special shoutout to crew members Eunja Rau and Yared Addisu for winning the Most Improved female and male athletes of the year. They both worked incredibly hard last year and it is wonderful to see them get recognized for it.

The workout tomorrow is 4-8 x 1000, 400 rest. The number of reps depends on where you are in your training for a target race. This is perfect timing for those of you going to Boston to do 8 reps.

The weather looks to be right about freezing temps for the morning so dress accordingly. As always the workout will start at 6:00AM sharp. Please be warmed up and ready before then.

At the races this past weekend ...

Congrats to Emily Riley for a time of1:22:28 at the Reston 10M. The hills in this race are no joke. Emily's words, "hills ate me alive". Way to power through Emily!

Burke Lake 12k

54:54 - Melinda Metz, 2nd OAF

1:06:17 - Yuko Takakusaki, 2nd 55-59

1:15:44 - Miguel Cuya, 3rd 45-49

1:07:27 - Eunja Rau, 1st 50-54

At the One City Marathon in Newport News, Rodrigo Vellon ran his dream marathon in a time of 2:39:53. Rodrigo ran perfectly with a negative split. So well done. Huge congrats. Also, 1st in his AG for icing on that cake. At the same race Christie Wetzel brought it home in under 3 hours with a time of 2:59:05 which was good for 2nd in her AG. Christie had hoped for closer to her PR but sub 3 is a big deal. Well done and congrats Christie!

Tatyana Steis ran a marathon in her 20th state with a tim or 3:07:29 at the Napa Marathon. This was good for 2nd 45-49. She enjoyed lots of great wine after the race. She also had her mom cheering and crewing. Sounds real nice to me. Napa is actually my all time favorite marathon course which I had the pleasure of running twice. I highly recommend it. Way to go once again Tatyana!

The final club snowball series race is this Sunday, the Ft. Hunt 10K but NOT at Ft. Hunt Park. It will be held at Belle Haven. To register to race or volunteer, go to dcroadrunners.org

See you all in the morning. Happy running!

Rich

6 x 800m in 5k or 10k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be decent, a little warmer with temps in the low 50s and higher humidity at 86%, with little wind but a definite chance of light rain. Dress accordingly, and still bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School. Since we do not have the same track-use challenges as the Wednesday night group, we will try to stay close to the posted Wednesday workouts, while tailoring them to our open track in the AM over the next couple of months, for those of you who saw Coach Ed's email concerning the same.

March 2, 2023 - 6 x 800m in 5k with 400m jog recovery in between, and the first one or two intervals in 10k/8k Pace

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

This is another speed workout guaranteed to build both strength and stamina for your summer races. For those of you who left it all out on the Club Challenge course, dial these back to 10k pace unless you are feeling very frisky. That is because these are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k/8k pace, so take the first two easier (and keep it there if tired from the race), then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In the Coach Rich news ...

Greetings Thursday morning track fans. Congratulations to all of you that participated in the Club Challenge 10M this past weekend. Our individual results are below but the team scoring has been delayed and is not available yet. Congrats to all of you that took on this incredibly difficult course. Sorry if I missed anyone.

58:43 - Rodrigo Vellon
1:06:36 - Brian Young
1:11:34 - Will Hernandez
1:11:47 - David Meeks
1:12:39 - Kate Scott
1:12:40 - Hope Seck
1:12:40 - Chris Walsh
1:13:39 - Melinda Metz
1:24:06 - Yuko Takakusaki
1:30:07 - Eunja Rau
1:39:13 - Miguel Cuya
1:39:22 - Jill Brasky

The last 2 Snowball Series races are the Burke Lake 12K this Sunday March 5 and the Ft. Hunt 10K on March 12. To register to run or volunteer go to www.dcroadrunners.org.

The DCRRC annual banquet is this Sunday March 5 at Magianos in Friendship Heights. The evening features our annual club awards, elections of a new board of directors, state-of-the-club presentation and guest speaker Jacqueline Hansen, the first winner of the Boston Marathon women's division back in 1972. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

Happy running! Rich

Coach Big Guy will be at Yorktown in the AM, but Coach Rich is still on the DL for a bit.