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Holiday Relays Wednesday! No TMBC this Week!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM TOMORROW NIGHT - Wednesday, December 18th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. Coach Ed will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour and fellowship for Club Members will follow in Ballston with details to be announced at the track.

All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus you get to see a REAL coach in Coach Ed! ;-) Unfortunately, I need to be at a business event and will miss the Relays but hope to join everyone later for Happy Hour!

The weather tomorrow night (Wednesday) night will be warmish, with Temps in the fifties, but a alight chance of rain.

Here is the Coach Big Guy Club News this week:

No race reports this week, but speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a new year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon on New Year's Day! Our own Coach Rich is Race director, and he would LOVE to see you and have some help. Register to run at at https://www.dcroadrunners.org/, or Coach Rich could still use some help, so to volunteer please go to https://www.dcroadrunners.org/volunteer/pr5k.

Happy running!

Hope you can make it to the Holiday Relays tomorrow night, and I will try to make it to Happy Hour!

4 to 6 x 800m in 10k, 200m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly, with temps in the lower 30s and low humidity at 64%, with some wind at 7 MPH, almost no chance of rain – BUT – given today's rain, there could be some icy spots – BE CAREFUL! Dress accordingly, and despite the cold conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

December 12th, 2024 – 4 to 6 x 800m in 10k with 200m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 6 intervals

· Wolf Pack: 6:15 to 7:00 Pace, 5 to 6 intervals

· Gazelles: 6:45 to 7:45 Pace, 5 to 6 intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 4 to 6 intervals

This is a speed/endurance workout designed to begin to build both strength and stamina for your winter races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. 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 Big Guy news ...

in the California International Marathon Rodrigo V set a 3 minute PR: 2:36 – that's an average pace of an amazing 5:56 per mile! Way to go Rodrigo!!! Christi Wetzel was with Rodrigo at CIM and set a 3 min PR in 2:51 – another amazing result!

In the Club 10k Bread Run this past Sunday TMBC's Zach Swas the Overall Number 1 (as well as first in his age group), with a 34:37 (5:35 peer mile), and Coach Anna was 5th Overall and the 1st female in 40:25 (6:31 per mile), giving both of them the first choice of bread calories after the race – Great work Z&A! Elise was 17th Overall, 3rd overall female, and an AG winner in 44:21. Yuko Takakusaki was 1st in her age group too, running 49:12. Great Work Team TMBC!

Speaking of Great Work and Club races – there is NO TMBC next Thursday – Instead – PLEASE join your Club teammates at the Annual Holiday Relays next Wednesday night at 6:40 for warm up and 7 Pm for the race. Everyone will be spit up into groups of two Fastest with slowest, and so on, to try to evenly match all groups of two. Each runner races a 400 meter and passes a baton to their teammate, and then rests while the teammate runs their 400. After 20 laps (ten each) the groups finish, with prizes for the first three and best Holiday outfits. We all then go out for drinks and food in Ballston – always a tremendously fun time!

Speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a new year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon! Our own Coach Rich is race director, and he would LOVE to see you and have some help. Register to run or volunteer at https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy will be at Yorktown in the AM!