NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs

Fellow Endorphin Junkies

The weather Thursday will be very difficult to run in, as a Snow/Sleet/Ice/Freezing Rain/Rain Storm will mess everything up, so I am urging you to consider running TMBC on Wednesday this week. Wednesday will be cold all day, mid 20s to 30, with lower humidity and windy in the AM for some cold "Real Feel," dropping to just 6 MPH in the evening, so running later in the day is recommended.

We continue with no "FORMAL" DCRRC Track Practice in Arlington, although some will run at Yorktown High School, W&L, and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

February 17 or 18, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between

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

Stallions: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout. 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 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace.

In Coach Rich Club News –

Greetings Thursday morning faithful. Just a couple reminders for the upcoming DCRRC events.
1. Mar 7 is the Burke Lake 12K (Live Race)
2. Mar 7 (that same night) is the club annual meeting (virtual)
You can get all the information on each of these and you can register at

Happy Running!

Coach Big Guy will be at W&L in the AM tomorrow (Wednesday) with Iron Man Keith, as Coach Rich builds his base back


Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Annual Club Membership Meeting
Sun, Mar 7th, 2021, @7:00pm
Book Club
Sun, Mar 14th, 2021, @4:00pm
 DCRRlogotypeRRCA member

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.