2 x 15:00 Tempo Runs, 2:30 Standing Rest


Fellow Endorphin Junkies -

             The weather tomorrow morning will be cold, with temps at 35 degrees and humidity at 64%, and windy at  8 MPH (so “Real Feel” 28 degrees), 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.     
February 1, 2018 - 2 x 15:00 Tempo Runs with 2:30 Standing Rest between (let that lactic pool, just walk back to start and stand there until the second Interval starts)

Tempo Pace is somewhere between your 10k Pace and your 10 mile pace
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
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 7:45 Pace  
Coyotes/MTP Trainees: 7:45 to 10:45 Pace
 This week’s workout is another base workout, aiming at building strength and endurance for the marathon. This is a workout we will repeat, with the length of the interval getting longer through the training cycle. This is a very good workout to work on relaxation while still holding true to speed workout form - so up on toes, knees lifted, arms not crossing over, core still, but very relaxed, smooth - think Zen - lose yourself to the patterns you run.
Here is the Coach Rich Club News this week:
We would like you to sign up to be on a DCRRC team for the Cherry Blossom 10M and / or the Boston Marathon. Sign up now at these links. You must already be registered for each race and you must be a club member:
Boston Marathon Team Sign-up: <">https://goo.gl/forms/RqsSMe1OxA0CdxDy1>

Cherry Blossom 10 Team Sign-up: <">https://goo.gl/forms/Quuoy2G9reDkadQa2>

Club Challenge 10M registration is open.  Lots of the crew already registered and lots still not registered.  The race is Sunday, Feb 25 and this is a major club/team activity for us.  Please participate.  Link for all the info and to register is on Club website.

Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events.  Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents.  We will elect a new board of directors and honor our 2017 club award winners. On that note, there will be 5 of our Thursday morning faithful that will be honored as award winners this year!  How can you miss this?  Please come and show your support and congratulate them. This is a hugely fun event and always well attended.  Again, please show your support and sign up now.  Here is a link to all the details and to register for the dinner.  Thanks!
Coach Big Guy is in Austin, enjoying the lovely weather and Coach Rich is in Tempe doing the same, but Assistant Coach Andrew and Assistant Coach Mary will handle things far more ably in our absence and will be there at track practice tomorrow!

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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.