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Thursday Morning Track - LOCATION CHANGE TO W-L

Fellow Endorphin Junkies -

             The weather tomorrow morning will be much colder than last week, with Temps at 20 degrees and much lower humidity at 57%, with more wind at 10 MPH for a real feel of 9 degrees, but still, remember to bring fluids because you need them as much in the winter as in the summer!  Coach Big Guy went to W&L Track today and shoveled and swept about a lane and a half all the way around, so we should have a reasonably safe place to work out.

     Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the W&L High School track - where we did the Christmas Relays -  1301 North Stafford Street, Arlington VA 22201 - tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up.  

Thursday, January 18th, 2018 - 4 to 5 x 1000m in Interval Pace (5k pace) - with 400m  jog recovery in between - and given the cold, your times will be closer to 10k pace but with 5k effort - hence the slower times below:

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 9:30 Pace

     Tomorrow is all about getting some speed work in - the conditions will be rough - extremely cold, windy at 10 MPH, footing will be between slippery to slick, depending on the melt, so I want the focus to be on running safe a little bit faster than you normally run.  Don’t sweat your times at all - just get some faster pace running in and you are way ahead of the game this week!.

Here is the Coach Rich Club News this week:

Coach Big Guy came back early from Austin this week and will be out there to coach tomorrow. 

Track Jan 11 - 12-14 x 400, 100 rest

Fellow Endorphin Junkies,

The weather tomorrow morning will be warmer than last week - how could it not be! Temps at 34 degrees and much higher humidity at 94%, with little wind at 2 MPH and only 10% chance of rain, but still remember to bring fluids because you need them as much in the winter as in the summer!

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: 

12 - 14 x 400m in Cruise Interval Pace (10k pace) - with 100m  jog recovery 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 9:30 Pace

This should be a familiar workout, as we do this one several times each cycle, and it is a good one.  Thesw 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. 

Here is the Coach Rich Club News this week:

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Club Challenge 10M registration is open.  Lots of the crew already registered and lots still not registered.  The race is Sunday Feb 25 and this is a major club / team activity for us.  Please participate.  Here's a link for all the info and to register.

Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events.  Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents.  We will elect a new board of directors and honor our 2017 club award winners.  This is a hugely fun event and always well attended.  Please show your support and sign up now.  Here is a link to all the details and to register for the dinner.  Thanks!

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Coach Big Guy is in Austin this week and next, but Coach Rich will be out there to coach tomorrow.