MOVE to W&L - 8 to 10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS, WE ARE MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be a little better than the last two mornings, almost above freezing and almost no wind, but a bit humid. Give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the cold, make sure you bring some fluids though – hydration is key year-round.

January 13, 2021 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! If you are Boston-Bound these are important for developing speed and building strength. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Well Thursday morning friends, the cold has arrived. I hope you are all enjoying it or at least dealing with it as best you can. We really need volunteers for this Saturday's JFK/MLK 20K/5K. The 5K starts at 9 and the 20K at 10 so it is not a really early morning. If you can help please sign up at this link:

Some nice results from the Al Lewis 10M from a few of our crew members:
1:06:17 - Nate Rathjen
1:07:25 - Yared Addisu, 2nd 40-44 (over 10min PR)
1:12:38 - Bonnie Harvey, 1st 30-34
1:23:59 - Paul Ryan, 1st 70-74
1:25:05 - Emily Riley, 2nd 30-34
1:25:39 - Miguel Cuya, 3rd 45-49
1:40:43 - Jill Brasky, 2nd 45-49 (including 3-minute potty break)
1:40:43 – Coach Big Guy (including waiting for Jill during her 3-minute potty break)

As mentioned above the JFK/MLK 20K/5K are this Saturday. To register go to

I managed to jam my right hip but it is getting better, so I hope to be out running with everyone tomorrow but not certain just yet. Happy running!


Coach Big Guy and Coach Rich (hopefully) will be at W&L High School in the AM!


Upcoming Events

DCRRC Langley 8K
Sat, Feb 5th, 2022, @10:00am
DCRRC Burke Lake 12K
Sun, Mar 6th, 2022, @10:00am
DCRRC Fort Hunt 10K
Sun, Mar 13th, 2022, @8:00am
Book Club
Sun, Mar 20th, 2022, @4:00pm
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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.