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6 to 8 x 800m in 10k Pace, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be challenging, to say the least, with temps at 34 degrees and humidity at 68%, and a little wind at 6 MPH, but with a 40% chance of snow showers/cold rain at the start increasing to 80% by 7 AM. As Founding Father Thomas Paine would say, "these are the times that try men's souls." Even more than usual, dress accordingly, and still bring fluids. PLEASE also remember that there will be no TMBC on Thanksgiving Day next week, as we are urging DMV remaining runners to run the Club's Turkey Trot (or volunteer, or volunteer AND run).

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

November 15, 2018 - 6 to 8 x 800m at 10K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:00 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 10:30 Pace

This week's workout is a tough workout, particularly with this weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge. That's BEFORE you take into account the weather – so survivors of tomorrow's workout will be acknowledged as Tough Cookies! Try to remember that we want to get stronger and faster at the end of the workout, so don't push too hard on the first two intervals – save that push for the last two that you run.

In Club News from Coach Rich:

Eye-popping and just fabulous performances by three of our Crew at the Richmond Marathon last weekend - Huge congrats to each of you!!!

3:01:42 - Kyle Edgerton, BIG PR (13 min), Negative splits and a BQ
3:06:08 - Liz Ozeki, BIG PR (18 min), 4-minute negative splits and a BQ by more than 20 minutes
3:09:46 - Arielle Weiner, 1st marathon, 3-minute negative splits and a BQ by more than 20 minutes

At the Reston Veterans Day 5K our senior most vet, Paul Ryan ran a strong 21:23 on a slightly long Reston 5K course. Paul's time was good for yet another AG win and he was 3rd overall Veteran. Way to go Paul and thank you very much for your many years of service to our country.

Thanksgiving Day is just next week so time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We REALLY NEED lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: https://www.facebook.com/events/2215313825415843/

Coach Big Guy Austin and Coach Rich are Crazy so they will be there at track practice tomorrow!

Short Sprint Ladders

Fellow Endorphin Junkies

The weather tomorrow morning will be cooler, with temps at 46 degrees with higher humidity at 73%, and a little wind at 6 MPH so, dress accordingly, and as always you should still bring fluids. Good luck to Arielle, Kyle and Liz at Richmond on Saturday – they should stay in bed Thursday and do a few 400s or 800s at marathon pace today (or yesterday), and then rest until the race.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

November 8, 2018 – Short Sprint Ladders - 400/800/1200/800/400m Ladders at 5K ("interval") Pace, 400m jogs in between

Water breaks are important ALL year round, even when it will be cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 6:45 Pace
Gazelles: 6:55 to 7:15 Pace
Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week's workout is a sharpening speed workout, and since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists, imagine Pringles or an egg in your hand and you don't want to crush them!

In Club news from Coach Rich -

PRs all around at the Indianapolis Monumental Marathon and HM this past Saturday.

4:07:30 - Eunja Rau
4:26:57 - Emily Riley
1:51:15 - Kenneth Riley (HM)

Huge congrats to CaSandra DeGrauwe who crushed the NYC Marathon on Sunday in a time of 3:17:41. This was a 3 minute PR over her 3:20 effort in Chicago a mere 4 weeks ago. Fantastic effort CaSandra. We are all so proud of and happy for you!

Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: https://www.facebook.com/events/2215313825415843/

Best of luck to Liz Ozeki, Arielle Weiner and Kyle Edgerton at the Richmond Marathon this weekend. We are all pulling for you guys. Go get it!!!

Coach Big Guy and Coach Rich will be at track practice tomorrow!