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Holiday Relays Wednesday night - NO TRACK ON THURSDAY

Hi Everyone.  Reminder no track workout on Thursday morning.  The workout for this week is the club-wide Holiday Relays.  Please come out and join in the fun.  Everything starts at 7PM tomorrow night, Wednesday December 13 at the Washington-Lee HS track.  Happy Hour just up the street at A-Town follows immediately after the Relays Awards Ceremony.  Here is the link to the rest of the info.  Please join us.  

The Snowball Series kicked off on Sunday with the Bread Run 10K.  We had many participating on the snow covered course.  Nothing like a little slipping and sliding for racing excitement.  Still some great performances and I know everyone had fun.  

• 00:39:56 - Kyle Edgerton, 1st AG, 3rd OA
• 00:40:41 - Christie Wetzel, 1st AG, 1st OA
• 00:42:28 - Andrew Simpson, 2nd AG
• 00:43:37 - Liz Ozeki, 2nd AG
• 00:44:45 - Bonnie Harvey 
• 00:44:48 - Shauna Waite, 2nd AG
• 00:44:55 - Paul Ryan, 1st AG
• 00:46:32 - Kevin Cunningham 
• 00:50:56 - Christine Westcott, 2nd AG
• 00:51:46 - Lindsey Baine 
• 00:56:16 - Clara Lau 
• 01:00:58 - Eunja Rau 
• 01:00:58 - Virginia Reynolds 
• 01:07:26 - Anne Coia 

Clara Lau did the Bread Run as a double after completing the Jingle All the Way 5K down at Hains Pt. in 31:28

Please  remember to think about annual club awards and making a nomination of someone worthy.  Here is the link for Nominations for 2017.  Awards will presented at the Club Banquet in March 2018.  Nominations will be accepted until January 7, 2018. You may submit multiple nominations, for the same or different awards. Self-nominations are allowed.

Big Guy and I will both be at the relays tomorrow night and look forward to seeing you there. 

Rich

Track Dec 7 - 12 x 400, 100r, 10K pace

Fellow Endorphin Junkies –

First REMINDER – No track next week.  The DCRRC annual Holiday Relays are Wednesday night.  We look forward to having all of you there

The weather tomorrow morning will again be quite cool, 35 degrees but not so humid at 63%, with little breezes of 4 MPH and little 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.  Since the Big Guy is in ATX and Rich is unavailable, newly annointed Coach Andrew Simpson will be leading things off, assisted by Assistant Coach Mary Kusler if he forgets anything!  ;-)  Workout for tomorrow as follows:

12 x 400m in 10k pace - with 100m 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

This is our most tried and true workout, for a reason.  We run this 6 to 8 times each training cycle as it is a great workout to build endurance and speed at the same time, while helping us condition our bodies to push past the lactic acid threshold.  The 100m jog intervals, which you should keep slow but very steady at the same pace each rest interval, are not enough to allow us to fully recover.  As we move through the workout, lactic acid builds as we fail to fully recover, and we need to push past that lactic burn to run the succeeding interval.  A perfect workout would see each of these twelve 400s just slightly faster - a half second or second faster than the prior one as we push past our threshold and build speed.  If you have a Heart Rate monitor, your rate should look like a stair, with each interval elevating slightly from the prior one.  Good luck!

Coach Big Guy will return next week for the Holiday relays - he planned this trip especially so he could return and see and run with you next Wednesday night - Coach Rich will tell you all about it below!

Here is the Club News from Coach Rich this week:

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REMINDER # 2 - There will be no Thursday morning track workout next.  We would love to have you all attend our DCRRC Annual Holiday Relays next Wednesday night Dec 13.  This is our club-wide track workout for next week and in genral a HUGELY FUN event for all.  It ends up being a 10x400 workout and is a ton of fun.  We hope to see all of you there.   All the fun starts at 7PM at the W-L Track and we meet on the track just beside the building with the bathrooms in it.  Happy hour with food occurs immediately after the relays.  Here is a link to the announcement: https://www.facebook.com/events/131276794197903/

On the races front we have 3 club races coming up in very short order:

1. Bread Run 10K at 10AM on Sunday Dec 10
2. Gar Williams Half Marathon at 9AM on Sunday Dec 17
3. Predictions & Resolutions 5K at noon on New Years Day

All the details on the club website right at the top center of the page.

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As we noted above, I will not be at the track tomorrow.  Coach Rich is unavailable as well so Coach Andrew Simpson will be in charge!

See you next week at the Holiday Relays,

Big Guy