Distance Medley Ladder + 2 x 400m

Fellow Endorphin Junkies

The weather tomorrow morning will be cold, with temps at 29 degrees with high humidity at 87%, and almost no wind at 2 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.

January 2, 2020 – Distance Medley Ladders - 1200/400/800/1600m Ladder at 10K ("Cruise Interval") Pace, 400m easy jogs in between, followed by 2 x 400m in 5k 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: 5:40 to 6:30 Pace (Faster for 5k, slower on 10k)
Wolf Pack: 6:20 to 6:45 Pace (Faster for 5k, slower on 10k)
Gazelles: 6:40 to 7:15 Pace (Faster for 5k, slower on 10k)
Coyotes/MTP Trainees: 7:15 to 10:00 Pace (Faster for 5k, slower on 10k)

This week's workout is for a bit of fun – your Coaches used to run these in high school and college, including at the Penn Relays. Of course, back then we only had to run one of four legs! ;-) This is another 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! For those of you who ran the 5K today, you want to either skip the workout, run some easy laps around the track, or do this VERY easy – maybe at marathon pace for you Stallions and Wolfies – everybody else needs to run easy laps or skip it.

In Club news from Coach Rich & Coach Big Guy -

No Resolutions & Predictions race news yet but many thanks to the many TMBC volunteers, and to all the TMBC regulars who ran the race. Admiral Paul Ryan ran yet another All-American status qualifier 5k in the Potomac Valley Track Club Christmas 5k at Hains Point in 22:04 – winning his age group yet again! We REALLY need volunteers for the AL Lewis 10M on Jan 11 – details on the Club Web Site. Coach and Mrs. Big Guy would like to know which date works best for most people for the Annual Winter Solstice TMBC party at Chez Big Guy – options include Saturday January 25 (Lunar New Year!), Sunday the 26th, Saturday February 1, or Sunday the 2nd. Event will be early, kid friendly, and over soon enough for later dinner or party plans for the youngsters. Please let Coach Big Guy know if one of the dates does NOT work. Annual Coach Rich & Coach Big Guy Awards will be handed out, along with great fellowship, a few beers and some wine and light snacks.

Holiday Greetings –

Coach Big Guy and Mrs. Big Guy, and Coach Rich and Vicki, all want to wish everyone a Wonderful, Healthy, Happy and prosperous New Year!

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.