Track Jan 4 - 6 x 800m, 10k Pace, 400m jog

Fellow Endorphin Junkies -

The weather tomorrow morning will again be bitter cold - 25 degrees and a little humidity at 60%, with a lot of wind of 15 MPH, so a wind chill of 12 degrees, and some chance of snow flurries.  It is easy to forget to hydrate in the fall and winter, but our bodies still need it for active recovery, so you should definitely still remember to bring fluids! If you want to help in case of appreciable snow, bring a broom and get there early to help the Big Guy sweep the first lane all around.

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. 
Thursday, January 4th, 2017 - 6 x 800m in 10k Pace with 400m recovery jog in between

Stallions: 6:00 to 6:30 Pace

Wolf Pack: 6:30 to 7:00 Pace 

Gazelles: 7:00 to 7:45 Pace

 Coyotes/MTP Trainees: 7:45 to 10:00 Pace

As with last week, everybody should take some time tomorrow during these runs to focus on those form issues I continue to stress - lifting knees, keeping your core still, slight lean from the ankles, and no crossing your arms over your chest.  Since these 800s will be buffeted by winds, try to make sure you get enough recovery in between on your 400 jogs.  Coach Big Guy always makes New Year’s “resolutions” about race time goals, and encourages all of you to do so - and to make me honest, here are my 2018 goals: Break 6 minutes for the mile (BIG stretch goal, but want to join Admiral Paul as an All-American in one of my old events), break 25 minutes in the 5k (missed it by 1:01 on New Year’s day - see below - close, but no cigar!), break 50 minutes in the 10k, break 80 minutes in the 10 mile (Cherry Blossom!), break 2 hours in the half marathon, and break 4:10 in the marathon (if I run one) - you all can hold me to these goals!

Many of you helped with the New Year's Day Predictions & Resolutions 5K, which Coach Rich race directed, including Kevin, Keith, Andrew, Paul, Christine, and more,  and we thank you for your important help in tough conditions - along with your cheers for TMBC and other teammates.  Some of us ran, many with great results, all with a lot of fun and smiles:
Kyle Edgerton - 19:37  6th OA, 3rd AG
Andrew Mulrean - 23:28
Priscilla Sandoli - 24:37 5th AG
Coach Big Guy - 25:59 3rd AG (Thanks, Admiral Paul for not running the race - he was helping, allowing me to finish at least one place higher!)
Eunja Rau - 29:02
Anne Coia - 31:57
Katie Poore - 32:16
 Coach Rich and the Board are still looking for nominations for club awards.  Please consider this.  Here is a link to the nomination page:

Please sign up for the Club Challenge 10 Mile race - details on the Club website - and the next Snowball race is Saturday, January 6th - the Al Lewis 10 Miler.

Only Coach Big Guy will be at the Track tomorrow.

Coach Big Guy and Coach Rich

Upcoming Events

DCRRC Bluemont 5K
Wed, Jul 18th, 2018, @7:00pm
DC Road Runners Track Championship
Sat, Jul 21st, 2018, @5:00pm
DCRRC Steve Thompson 8K
Tue, Aug 7th, 2018, @6:45pm
DCRRC Larry Noel 15K Race and 3K Fun Run
Sun, Sep 2nd, 2018, @5:00pm
DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 30th, 2018, @7:00am
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.