Short Sprint Ladders

Fellow Endorphin Junkies

The weather tomorrow morning will be cooler, with temps at 46 degrees with higher humidity at 73%, and a little wind at 6 MPH so, dress accordingly, and as always you should still bring fluids. Good luck to Arielle, Kyle and Liz at Richmond on Saturday – they should stay in bed Thursday and do a few 400s or 800s at marathon pace today (or yesterday), and then rest until the race.

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.

November 8, 2018 – Short Sprint Ladders - 400/800/1200/800/400m Ladders at 5K ("interval") Pace, 400m jogs in between

Water breaks are important ALL year round, even when it will be cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 6:45 Pace
Gazelles: 6:55 to 7:15 Pace
Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week's workout is a sharpening speed workout, and since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists, imagine Pringles or an egg in your hand and you don't want to crush them!

In Club news from Coach Rich -

PRs all around at the Indianapolis Monumental Marathon and HM this past Saturday.

4:07:30 - Eunja Rau
4:26:57 - Emily Riley
1:51:15 - Kenneth Riley (HM)

Huge congrats to CaSandra DeGrauwe who crushed the NYC Marathon on Sunday in a time of 3:17:41. This was a 3 minute PR over her 3:20 effort in Chicago a mere 4 weeks ago. Fantastic effort CaSandra. We are all so proud of and happy for you!

Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details:

Best of luck to Liz Ozeki, Arielle Weiner and Kyle Edgerton at the Richmond Marathon this weekend. We are all pulling for you guys. Go get it!!!

Coach Big Guy and Coach Rich will be at track practice tomorrow!


Upcoming Events

DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
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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.