12-20 x 400 @ 10K pace, 100 rest

Greetings Thursday morning track fans. Welcome to real Fall weather this week. Personally I love this weather and it should be great out there tomorrow morning. Please dress a little warmer. The workout is 12-20 x 400, 100 rest. 400s at 10K pace. This is a strength workout that works well for 10 days before the MCM.

As always, we will start promptly at 6:00am at the Yorktown HS track on Greenbrier St. in Arlington. Make sure and be there warmed up beforehand.

In racing news, Yared Addisu ran the Grand African 5K in DC in a time of 18:50. A solid time but the highlight had to be his photos with fellow Ethiopian great, Kenenisa Bekele. If you somehow have never heard of Bekele he is the former 5,000m and 10,000m world record holder, most decorated world cross country champion in history and the 2nd fastest person ever in the marathon with a time of 2:01:41. At Berlin he became the Masters Marathon world record holder with a 2:05.

On vacation in New Mexico, Miguel Cuya ran the Duke City Marathon in Albuquerque adding New Mexico to the long list of destination marathons he has completed.

The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.

The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.

Big Guy is still away but will return next week where I am sure we will hear all about Austin City Limits and Austin FC soccer. I will see you all in the morning. Happy running!

Rich

 

Upcoming Events

Gar Williams Half Marathon
Sun, Dec 4th, 2022, @9:00am
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
DCRRC JFK 20K and MLK 5K
Sat, Jan 14th, 2023, @9:00am
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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.