DC Road Runners - Enter your slogan here

TMBC Moves to W&L for 14 - x 400m

Fellow Endorphin Junkies:

The weather tomorrow will be cold with Temps at 28 degrees with higher humidity at 73%, with little wind at 3 MPH, but still, remember to bring fluids!

The Yorktown track is hopelessly covered with snow and ice, SO WE WILL CHANGE VENUE AND HEAD TO THE W&L TRACK where the Wednesday night DCRRC group runs (and around the back from the Monday AM runs from the Planetarium). The W&L track is located right next to the school at 1301 N Stafford St, Arlington, VA 22201, where the Holiday Relays were held in December. While the W&L track will have some icy spots from overnight snowmelt in Lane 1, the track will be relatively clear in that lane BUT EXERCISE CAUTION – START SLOWLY, CAREFUL ON CURVES, SLOW DOWN SLOWLY, AND WHEN IN DOUBT, DON'T!!! If you are dubious, you can run the workout on the WO&D which is mainly clear (but still be careful of Black ICE!!!) by running 14 to 16 x 2 minutes on at 10k Pace, 1 minute slow jog).

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the W&L High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up. Workout as follows:

January 17th, 20116: 14 - 16 x 400m in Cruise Interval Pace (10k pace) - with 100m slow jog recovery in between

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

These 400m workouts should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full-body lean, of perhaps 8 to 10 degrees. Given the condition PLEASE EXERCISE CAUTION, and you get a pass to skip this workout

Here is the Coach Rich Club News this week (Coach Big Guy Pinch Hitting):

Remember the TMBC Winter Solstice and Awards Celebration this Sunday night, January 20th from 5 to 8light snacks, cold beer, wine and soft drinks served, plus warm hospitality and fellowship. The address is 4725 Rock Spring Road, Arlington, VA 22207 – and please let the Coach know if you are coming by emailing him – bigguy at dcroardrunners dot org.

The next race is presently scheduled for January 26th, but due to the shutdown, keep an eye on the Club Website for details.

Finally, the Club Challenge 10 Miler – a great race and loads of fun – is February 24th – mark your calendars and check the Club website for details.

Coach Big Guy will be at practice tomorrow, with Coach Rich or a substitute covering the following week when the Big Guy heads to ATX for some warm weather next week!

Snow Running Routes and TMBC Party

Winter Running Routes

I did some reconnaissance today and ran on the Bluemont trail, the WO&D trail, and the Custis Trail. The WO&D was almost completely clear this afternoon, although snowmelt suggested that there could be some Black Ice first thing in the morning. Bluemont was pretty clear, with some snowy/icy patches, as was the Custis trail. Both Custis and Bluemont will be pretty challenging in the morning, but all three trails are far superior to the streets, which when clear are infested with automobiles that will run you down. The C&O Canal is not clear, but it is safer than running on the streets. Please email Coach Big Guy if you have checked out other safer running spots since the snowstorm and I will update this announcement tomorrow. You may email me at: .

REMINDER:

The TMBC Winter Solstice Celebration and Awards

is Sunday, January 20th, 2019 from 5 PM – 8 PM

For details email Coach Big Guy at the address above.