No TMBC on Track - but Stafford Hills!

Fellow Endorphin Junkies

The weather tomorrow will be right at freezing, and after the heavy snowfall on Monday, both Yorktown and W&L tracks are basically treacherous to impassible. Instead of a track workout, we will have a hills workout on the Stafford Street hills immediately adjacent to W&L High School. We've done this workout before, and it's a great one for building strength and naturally improving your speed form. Plus, the street is pretty clear and traffic in the morning is pretty light.

We will meet at the base of the Stafford Hills at the corner of North Stafford street and 15th street, catty-corner to the W&L High School parking decks. The "Loop around W&L and the parking decks is basically clear, and about .8 miles, so you can warm up running the loop once or twice before the 6 AM start time for the hill repeats. The hill is almost exactly 800 meters long from bottom to top, with a significant gain in altitude, so these hill intervals will be challenging. The jog back down Stafford hill to the start point should be enough to allow you to recover and begin the next interval. When Jill, Iron Man and I run these on Tuesday Hill workouts, we find that the increase in altitude slows our 800 times so that it adds about 20 to 25% of our 10k pace – your mileage may vary.

January 6, 2022 – 4 to 6 x Stafford Hills at 10K or slower Pace, w/800m return to base easy jogs in between

Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:15 Pace, 5 to 6 Hills

Wolf Pack: 7:15 to 8:00 Pace, 5 Hills

Gazelles: 7:45 to 8:30 Pace, 4 to 5 Hills

Coyotes/MTP Trainees: 8:30 to 10:30 Pace, 4 Hills

This week's workout is a strong endurance workout. TO get up the hill, focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes.

In Coach Rich Club News –

At the races this week ...
Over in Spain Christie Wetzel and Rodrigo Vellón ran the Carrera del Pavo 6.9K race (4.1ish miles). Speedy times and a tough course to boot. Rodrigo ran 23:29 and Christie 25:11. Well done guys!

Paul Ryan kicked off the new year with his 50th Parkrun 5K at Fletcher's Boathouse in a time of 24:15. Way to go Paul!

Great to see so many of you at our DCRRC Predictions & Resolutions 5K on New Year's Day and many thanks to the lots of you that also volunteered to help yours truly the Race Director. Congrats to all!
21:41 - Katie Stilling, 3rd 30-39
22:12 - Liz Ozeki (1st race post baby)
23:28 - Yuko Takakusaki, 2nd 50-59
24:03 - Mikala Whitaker, 2nd 20-29
24:09 - Mark Bourgeois, 2nd 50-59
24:28 - Judah Dal Cais, 3rd 50-59
24:44 - Emily Riley
26:52 - Miguel Cuya
28:28 - Hope Seck (1st race post baby)
28:30 - Katie Sprinkel
31:36 - Lisa Towell
34:06 - David Meeks (running with wife Pam)

The next club races are this Saturday and next. Feel free to sign up to run but we really need volunteers for both races. The Al Lewis 10M is this Saturday January 8 and the JFK 20k / MLK 5K are on Saturday January 15. You can sign up to run or volunteer for each of these at

I will not be out for the hill repeats tomorrow. Hope to see you all on the track next Thursday. Happy Running!

Coach Big Guy will be at the Stafford Hills tomorrow morning

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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.