6 x 800m in 5k pace, 400m easy jogs

Fellow Endorphin Junkies:

The weather tomorrow will be quite cold with Temps at 24 degrees with higher humidity at 73%, with little wind at 3 MPH and almost chance of snow/rain, but still remember to 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 to warm up. Workout as follows:

December 12, 2019 - 6 x 800m at 5K ("interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, especially when it very humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!

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 tough speed workout - essentially running a 5k - so it will be a challenge, and we will have very cold weather. At these temps, let yourself warm up on the sprint intervals on at least the first two. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core still, 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 ...

Big congratulations to Christie Wetzel and Rodrigo Vellon at the California International Marathon this past weekend. They trained hard and were both rewarded with big PRs and phenomenal performances:
2:46:11 - Rodrigo
2:54:42 - Christie

At the Jingle Bell 5K Ze Dagher got yet another 5K PR and achieved his goal for the year of running sub 18 sliding in with a nice 17:59

The Snowball Series kicked off with the Bread Run 10K. Congrats to all for tackling that mile 6 hill :)
39:46 - Liz Ozeki, 1st OAF
47:12 - Kate Scott, 1st AG
40:56 - Chris Walsh
41:50 - Steve Peterson, 2nd AG
44:12 - Will Hernandez
44:29 - Melinda Metz, 1st OAF Master
46:21 - Chelsea Suydam
46:25 - Eric Waskowicz, 1st AG
46:54 - Kevin Cunningham
47:07 - Mark Bourgeois
48:22 - Paul Ryan, 2nd AG
1:06:32 - Keith Campbell

The Snowball Series Races continue this Sunday December 15 with the Gar Williams Half Marathon. For complete Snowball Series Races and to register follow this link: https://www.dcroadrunners.org/races/race-rules/3839-2019-2020-snowball-series-rules.html

The 2019 Holiday relays will bat at W-L HS track on next Wednesday night, December 18th, starting at 7 pm. This is a hugely fun event where fastest runners are paired with slowest and so on down the line. The paired runners race 10 x 400 back and forth. For further details follow this link but remember that this is our track workout for that week. There will be no Thursday morning track on the 19th: https://www.facebook.com/events/540349279872514/

New Years Day is our annual Predictions and Resolutions 5K which I am the race director for. Registration is now filling up fast so remember to sign up if you plan to run. As important, I only have 4 volunteers so far and need about 15. I could sure use your help. The race does not start till noon and I need the volunteers at 10:30. For complete info and to register for the race or volunteer go to the is link: https://www.dcroadrunners.org/sign-up/pr5k

I look forward to seeing you on the track tomorrow morning!

Coach Big Guy will be at practice tomorrow with Coach Rich!

 

Upcoming Events

Barcroft 5K
Sat, Feb 29th, 2020, @9:00am
Olympic Marathon Trials Watch Party
Sat, Feb 29th, 2020, @12:00pm
DCRRC Burke Lake 12K
Sun, Mar 1st, 2020, @10:00am
Annual Club Banquet and Membership Meeting
Sun, Mar 1st, 2020, @6:00pm
DCRRC Fort Hunt 10K
Sun, Mar 8th, 2020, @8:00am
Thomas Jefferson Pi Miler
Sat, Mar 14th, 2020, @9:00am
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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.