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NO TMBC! On a Safe stretch of Road or Trail, 2 Minutes “ON” (10k) pace, 3 Minutes “OFF” (Easy Jog) 6 to 8 times

Fellow Endorphin Junkies

The weather tomorrow morning will be very cold and despite Coach Rich and his stalwart Yorktown runners' efforts, which did clear two lanes at the Yorktown Track, the overnight icing tonight will make track conditions iffy at best, but more likely dangerous. Under the circumstances, we regretfully must cancel official Thursday Morning Breakfast Club for the first time in a couple of years.

I know my runners, and most of you will still get a run in tomorrow. Remember that Boston is still more than 12 weeks away, so you will be fine - and it is warming up next week! Be safe out there and dress accordingly! You can even get a track-like workout if there is a safe stretch of road/trail/or track near you with the workout below.

January 18th, 2024 – NO TMBC! On a Safe stretch of Road or Trail, 2 Minutes "ON" (10k) pace, 3 Minutes "OFF" (Easy Jog) 6 to 8 times

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

This is a speed/endurance workout just like the 800s we did a couple of weeks ago, designed to begin to build both strength and stamina for your winter races. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.

In the Coach Rich news ...

Happy snow week to all. We shoveled the Yorktown track yesterday but it will likely still be a sheet of ice tomorrow morning. We gave it our best shot. Congrats to all who ran in the JFK 20K and the MLK 5K ...

Rodrigo Vellon ran the MLK 5K in 18:52 FTW and a bit of a quick warmup for the 20K!!!

JFK 20K
1:18:56 - Rodrigo Vellon, 1st 30-34
1:19:54 - Yared Addisu, 1st 40-44
1:26:51 - David Meeks, 1st 60-64
1:28:12 - Elise Mullenniex, 1st 30-34
1:33:23 - Hope Seck, 2nd 35-39
1:49:37 - Yuko Takakusaki, 1st 55-59
1:58:05 - Eunja Rau, 2nd 50-54
2:09:17 - Anne Coia, 3rd 55-59

The next club race is the Langley 8K on Saturday February 10. Register to run or volunteer at https://www.dcroadrunners.org/.

The January DCRRC Happy Hour has been postponed till next Thursday Jan 25 at Ireland's Four Courts starting at 5:30. The club provides food. Come on out and join in the new year cheer with your running buddies. I hope to see many of you there.

Happy Running!

Coach Big Guy will be Los Gatos, California tomorrow AM, but with you in spirit!

Help clear the YHS track ...

Greetings Thursday Morning Faithful.  There will be a snow removal party taking place starting at 2:45 today on the Yorktown High School track  There will be YHS parents and athletes out there.  I realize that it is a work day but if anyone is around and available AND can safely get there.  Please come out and help.  If we don't clear the track now and given the upcoming forecast, the track won't be usable for weeks.  Any and all help appreciated. BYO shovel.  I hope to see some of you out there. Thank you!

Rich