Fellow Endorphin Junkies -
The weather tomorrow morning will be much colder than last week, with Temps at 20 degrees and much lower humidity at 57%, with more wind at 10 MPH for a real feel of 9 degrees, but still, remember to bring fluids because you need them as much in the winter as in the summer! Coach Big Guy went to W&L Track today and shoveled and swept about a lane and a half all the way around, so we should have a reasonably safe place to work out.
Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the W&L High School track - where we did the Christmas Relays - 1301 North Stafford Street, Arlington VA 22201 - tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up.
Thursday, January 18th, 2018 - 4 to 5 x 1000m in Interval Pace (5k pace) - with 400m jog recovery in between - and given the cold, your times will be closer to 10k pace but with 5k effort - hence the slower times below:
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 9:30 Pace
Tomorrow is all about getting some speed work in - the conditions will be rough - extremely cold, windy at 10 MPH, footing will be between slippery to slick, depending on the melt, so I want the focus to be on running safe a little bit faster than you normally run. Don’t sweat your times at all - just get some faster pace running in and you are way ahead of the game this week!.
Here is the Coach Rich Club News this week:
Coach Big Guy came back early from Austin this week and will be out there to coach tomorrow.
