Distance Ladders - 400/800/1600/1600/800/400 w/400 jog rest

Fellow Endorphin Junkies

Tomorrow morning will be cold, in the low 30s with low humidity (57%) and quite windy – with winds from 15 MPH to gusts of 25 MPH. Despite the cold, make sure you bring water and hydrate often during this workout with long intervals.

December 1 2022 – Distance Ladders – 400m/800m/1600m, all in 10k Pace, then down at a quicker Pace (5k for some of you), 1600m/800m/400M, all with 400m easy jogs

There are a lot of intervals to run (six), and a lot of jogs in between, so you do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these medium to long distances, correct speed form is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Rich Report!

Greetings Thursday Morning Faithful. I hope everyone had a great Thanksgiving. Lots of racing this past holiday weekend. Congrats to all who raced and sorry in advance if I missed anyone.

Alexandria Turkey Trot 5M

29:22 - Yared Addisu, PR
32:08 - Carrie Dunn, 1st 5M race ever!
32:31 - Nate Rathjen
34:46 - Hope Seck
38:13 - Rich Mendelowitz
39:01 - Judah dal Cais
39:53 - Mark Bourgeois
43:57 - Eunja Rau
46:13 – Coach Big Guy (taking it easy running Marathon Pace)

Ron Wang ran the Arlington Turkey Trot in 20:46. Solid work for Ron but lot's of peeps upset that they rolled out a new course this year and it was 0.2 short. Bummer.

Kate Scott ran the Reston Turkey Trot in 21:40

At the Can the Bird 5K Emily and Kenneth ran solid times.

22:37 - Kenneth Riley
24:14 - Emily Riley

The first race of the Snowball Series is the Gar Williams Half Marathon this Sunday 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.

Four of the Faithful will not be running the Gar Williams, as they are running marathons. Good luck to our marathoners this coming weekend. Jill and Coach Big Guy are heading to Rehoboth for the Seashore Marathon and Arielle and Yared are headed out to the California International Marathon. Run smart and good things will happen. We are all pulling for you guys!

The Annual Holiday Relays are Wednesday night Dec 14 at the W-L track at 7PM. This is a 2-person relay where we pair faster and slower runners together to run 10 x 400 as a tag team relay. You each run 10 x 400. This is a hugely fun event followed by happy hour at First Down just up the street from the track. Fun holiday prizes are awarded for the podium places and best costumes. We hope to see everyone there. There will be no Thursday morning track practice on the 15th.

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director andI am still in need of 10 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.

I look forward to seeing you all tomorrow morning. Happy running!

Happy running!

Coach Big Guy is considering sleeping in in due to his Saturday marathon, but Coach Rich will be there for sure!

 
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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.