6 to 8 x 800m in 5k pace, 400m jogs

Fellow Endorphin Junkies

Tomorrow morning will be warmer, in the mid-50s with Lower humidity but a bit of wind at 8 MPH – couldn't ask for much better weather! Even when it is nice like tomorrow, however, you still need to hydrate – so bring water to your run!

November 18, 2021 - 6 to 8 x 800m in 5k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace, 8 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals
• Gazelles: 6:45 to 7:45 Pace, 7 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.

In club news from Coach Rich:

Greetings Thursday Morning Faithful. Hope you all are enjoying the glorious running weather we are having this week. I sure am.

First off this week a big mea culpa by yours truly as I somehow forgot to report on the results from the Indianapolis Monumental Half and Full Marathon last week. Big shout out and congrats go to the Riley's. Both crushing PRs. A 30+ minute PR for Kenneth in the marathon with a time of 3:42:36 and Emily, a 3-minute PR in the half with a time of 1:47:32. Great work guys and good luck to Emily for this coming weekend at the Philadelphia Marathon!

The Richmond Marathon and Half had great weather for our 3 runners. Let's hear it for Andrew who ran his first marathon under less than ideal physical conditions. He incurred some knee issues in the final weeks of training but was still able to get to the starting and finish lines with a really nice first marathon time. Miguel had to overcome side effects of the COVID booster and was happy to be back feeling better. Brian went out and got the BQ he was after while running his fastest marathon since turning 40 3+ years ago. Way to go guys and congrats

3:06:57 - Brian Young, BQ
3:19:20 - Andrew Golden, 1st marathon
2:11:27 - Miguel Cuya (Half)

At the Rock and Roll DC Half Marathon Mary Kusler was excited to be running her first race since before the pandemic and had a great fun time with so many of her November Project friends. Mary's time was a solid 1:57:56. I have to say that looking at her race photos, those guys all had a great time! Way to go Mary.

And last but certainly not least and racing the most miles this past weekend, Hai Nguyen. Hai threw down 50 miles at the Stone Mill 50 in a time of 11:52;17. Way to go Hai. Many of us are wondering how you stay on your feet for that long no less run! Congrats.

We are fast approaching Turkey Trot time. The Alexandria Turkey Trot 5M will be held on Thanksgiving morning November 25th at 9:00AM. This is the club's largest race. Save $10 by registering now instead of waiting until race day. You will never find a faster flatter 5M course. So much fun with loads of peeps dressed in holiday garb. It's a moving block party after the fast runners go by. More information and registration can be found
Many volunteers are needed to make this race a success for the club. Sign up to volunteer https://www.alexandriaturkeytrot.com/.
The first race of the 2021-2022 Snowball Series kicks off on December 12 with the Bread Run 10K. The race is free to club members or anyone that agrees to and brings a loaf of bread. Here is the link to all the details where you can register to run or volunteer:

The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html

The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event:

Happy running!

Coach Big Guy will be out there tomorrow, and we also hope to see Coach Rich


Upcoming Events

DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 11th, 2022, @10:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 7th, 2023, @7:30am
Sat, Jan 14th, 2023, @9:00am
DCRRC Langley 8K
Sat, Feb 4th, 2023, @10:00am
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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.