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Track Dec 28 - 3 x 1600, 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be bitter cold - 15 degrees and very little humidity at 43%, with some wind of 9 MPH and no chance of rain.  It is easy to forget to hydrate in the fall and winter, but our bodies still need it for active recovery, so you should definitely still remember to bring fluids! Since there may not be a lot of you, please email Coach Big GUy at bigguy atdcroadrunners.org to tell him if you will be there - he’d hate to be all alone that early!!!

3 x 1600m in 10k Pace - with 400m recovery jog in between

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

For those traveling  either skip the workout and do some Tempo work, although most places offer a track or marked trail that would allow you to run these along with your home bound fellows.  Everybody else still in DC, feel free to join us at the track - should be fun!  ;-)   Everybody should take some time tomorrow during these runs to focus on those form issues I continue to stress - lifting knees, keeping your core still, slight lean from the ankles, and no crossing your arms over your chest.

New Year's Day Predictions & Resolutions 5K starts at noon on the parking deck behind Washington - Lee High School.  Would love to have all of you, family and friends.  I am the race director and this is of course a very fun event.  Here is a link to all the info and to register: https://www.dcroadrunners.org/sign-up/pr5k.  

Only Coach Big Guy will be at the Track tomorrow, as Coach Rich is in warm & sunny Hawaii!!!

Track Dec 21 - 20 Minute Tempo Interval

Fellow Endorphin Junkies -

The weather tomorrow morning will again be quite cool -30 degrees but not so humid at 71%, with little breezes of 4 MPH and no chance of rain.  It is easy to forget to hydrate in the fall and winter, but our bodies still need it for active recovery, so you should definitely still remember to bring fluids!  Accordingly, 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 to warm up. Workout as follows:

20 Minute Tempo Run

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

Coach Ed and we are taking it easy on Everybody due to the Holidays, with a workout that can be done tomorrow at Yorktown with the TMBC, or just about anywhere you happen to be tomorrow.  It can be done on a track, or even an even surface trail or the roads.  “Tempo” Pace is usually somewhere between 10 Mile pace and 10k pace. For the 20:00 Tempo interval, most of us will be about 2 to 3 mile total distance, since I expect the fastest Stallions to run about 6:00+ per mile pace and some of the Coyotes at 8:30 to 9:30 pace.  The Tempo run is building your base, helping improve your long run pace, doing it by giving you some extended distance at faster paces then you would run long runs on a typical day.  Try to make a game of this by going just a tiny bit faster each lap.  

Here's Coach Rich's news report:

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Good participation at our Gar Williams Half Marathon this past weekend from our Thursday runners.  It was a perfect pre-winter morning for a half marathon and some great results.  Congrats to all!

• 1:27:15 - Christie Wetzel, PR, 2nd OAF, 1st AG
• 1:28:52 - Kyle Edgerton
• 1:36:43 - Liz Ozeki
• 1:37:21 - Eric Waskowicz, 2nd AG
• 1:37:36 - Paul Ryan, 1st AG
• 1:43:39 - Kevin Cunningham
• 1:51:53 - Lindsey Baine
• 1:57:07 - Clara Lau
• 2:03:44 - Virginia Reynolds
• 2:03:48 - Eunja Rau
• 2:04:34 - Donna Lekang
• 2:23:14 - Elizabeth Humphrey
• 2:26:01 - Katie Poore, PR

New Year's Day Predictions & Resolutions 5K starts at noon on the parking deck behind Washington - Lee High School.  Would love to have all of you, family and friends.  I am the race director and this is of course a very fun event.  Here is a link to all the info and to register: https://www.dcroadrunners.org/sign-up/pr5k.  

Still looking for for nominations for club awards.  Please consider this.  Here is a link to the nomination page: https://docs.google.com/forms/d/e/1FAIpQLScYe0nPsQUL9HsQ4ubGGDbIDQ3NPeZGGTJrY4hj8OLBr0YedQ/viewform

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Coach Big Guy and Coach Rich want to wish everyone a Happy and Safe Holidays, particularly if you are traveling - you are are always in our thoughts, and our greatest gifts each year are your broad smiles!  Although there is no official practice next week on the 28th, Coach BG is happy to set one up if anyone is interested.

Rich and I will both be at the Track tomorrow!

Coach Big Guy