4 x 5:00 in 5k pace, with 5:00 rest in between

Fellow Endorphin Junkies

The weather tomorrow morning will be cold, with temps at 27 degrees, and some wind at 4 MPH and high humidity at 76%, 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 29, 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 –

Coach Big Guy will be sending out another announcement and formal Evites, but the TMBC Winter Solstice Party is currently scheduled for Sunday, February 9, 2020 at 6 PM – Beer, Wine, and light snacks will be provided, along with some great awards!

What would a week be without reporting race results for Paul Ryan. Paul had another strong performance at the Anacostia Parkrun 5K on Saturday. He ran 22:20 for yet another AG win. Also, 4th OA. Congrats Paul!

Mea Culpa and apologies to Christie Wetzel who I left out of last week's JFK 20K results. Christie was actually 2nd OAF in a time of 1:20:41. Liz was 3rd not 2nd as I reported last week. Of course both of them were way faster than most all others in the race! Great time and belated congrats to Christie!!!

Speaking of Liz, she got her first win of the year at the MRRC Country Road 5M this past weekend. I hilly country road is what she noted but she bested all other women with a speedy time of 30:43. Way to go Liz!

Next Bunion Derby race is the Langley 8K on Saturday February 8 at 10:00am. It's a nice and challenging course through residential McLean neighborhoods. Register via the club website at https://dcroadrunners.org

Registration is now open for the RRCA Club Challenge 10M on Feb 23. This is a great event that brings together all the RRCA clubs in Maryland and DC to for a challenging and fun 10M race. DCRRC always shows up in force with 125 or members dressed in our singlets and ready to race. If you don't have a club singlet we will get you one. Please consider running this even if you don't race it. Signup via this link: https://www.dcroadrunners.org/sign-up/rrca10m. You must be a DCRRC member to participate and it is of course free to enter as a member. Also, registration for the free bus to the race is now open. There are only 50 seats so sign up fast!

The annual DC Road Runners Club Banquet and Annual Meeting is now set for Sunday evening March 1. This is one of our premier events. Club awards will be given out, there will be a guest speaker, you get to hear the state of the club and best of all you get to socialize with your running buddies and may not recognize them all dressed up. Congrats to Liz Ozeki for winning Female Runner of the year. I will reveal the next of Thursday morning faithful winners tomorrow morning. I encourage all of you to come out and support Liz and all our DCRRC winners by attending this great event. Here is the link to register: https://www.dcroadrunners.org/sign-up/banquet.

See you on the track tomorrow morning!

Coach Big Guy and Coach Rich will be at track 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.