Longer Interval Ladder + 200s

Fellow Endorphin Junkies

The weather tomorrow morning will be cold, with temps at 29 degrees with high humidity at 92%, and almost no wind at 1 MPH so, dress accordingly, and as always you should still bring 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.

December 26, 2019 – Longer Interval Ladders - 800/1600/800/2400m Ladders at 10K ("Cruise Interval") Pace, 400m easy jogs in between, followed by 2 x 200m in 3k Pace with 200 meters 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 Mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace (Faster for 3k, slower on 10k)
Wolf Pack: 6:15 to 6:45 Pace (Faster for 3k, slower on 10k)
Gazelles: 6:30 to 7:15 Pace (Faster for 3k, slower on 10k)
Coyotes/MTP Trainees: 7:00 to 10:00 Pace (Faster for 3k, slower on 10k)

This week's workout is a good base interval workout, with sharpening speed, and since you will be going fairly all out at times, 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 -

No race news. Just same New Year's Day race reminder to run – I actually have enough volunteers, so sign up to run! Next Snowball Series race is the Al Lewis 10M on Jan 11.

Holiday Greetings –

Coach Big Guy and Mrs. Big Guy, and Coach Rich and Vicki, all want to wish everyone a very Merry Christmas, a Happy Hanukkah, and Holiday greetings for whatever you celebrate this season. Most of all, enjoy your time with family, both the ones you grew up with, those that you made, and those that you joined, including our very loving Thursday Morning Breakfast Club Krewe, who could not be more supportive or close!

Coach Big Guy and Coach Rich will be 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.