4 x 5:00 in 5k Pace, 5:00 jog Walk in between

Fellow Endorphin Junkies

The weather tomorrow morning will be cold and windy, with temps at 28 degrees and gusts of 17 MPH but lower humidity at 51%, so "Real Feel" of only 16 degrees, so you will want to dress accordingly, and as always you should bring plenty of fluids.

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.

January 10, 2019 – 4 x 5:00 Minute run at 5K Pace with 5-minute recovery jog/walk to start w/water in between

Water breaks are important ALL year round, particularly when it will be steamy 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 low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:15 Pace

Wolf Pack: 6:15 to 6:45 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This week's workout is a strong speed workout, and with the wind and cold is going to be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 5:00 each!

In Coach Rich Club news by Pinch Hitting Coach BG –

Coach Big Guy will be sending out formal Evites, but the TMBC Winter Solstice Party will be held on Sunday, January 20, 2019, at 6 PM – Beer, Wine, and light snacks will be provided, along with some great awards!

The Al Lewis 10 Miler schedule for Saturday, January 12, 2019, has been POSTPONED due to the Government Shutdown. Next race after that is the JFK 20k and the MLK 5k planned for January 26th, but stay tuned due to the Shutdown.

Coach Big Guy will be at track practice tomorrow, but Coach Rich will still be in Scotland Afore Ye!

 

Upcoming Events

Book Club
Sun, Jun 16th, 2019, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Thu, Jun 20th, 2019, @7:00pm
DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2019, @8:00am
Board Of Directors Meeting
Thu, Jul 11th, 2019, @7:00pm
Track Championship
Sat, Jul 13th, 2019, @4:30pm
DCRRC Bastille Day 4-Miler
Sun, Jul 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.