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Track Jan 4 - 6 x 800m, 10k Pace, 400m jog

Fellow Endorphin Junkies -

The weather tomorrow morning will again be bitter cold - 25 degrees and a little humidity at 60%, with a lot of wind of 15 MPH, so a wind chill of 12 degrees, and some chance of snow flurries.  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! If you want to help in case of appreciable snow, bring a broom and get there early to help the Big Guy sweep the first lane all around.

Stallions: 6:00 to 6:30 Pace

Wolf Pack: 6:30 to 7:00 Pace 

Gazelles: 7:00 to 7:45 Pace

As with last week, 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.  Since these 800s will be buffeted by winds, try to make sure you get enough recovery in between on your 400 jogs.  Coach Big Guy always makes New Year’s “resolutions” about race time goals, and encourages all of you to do so - and to make me honest, here are my 2018 goals: Break 6 minutes for the mile (BIG stretch goal, but want to join Admiral Paul as an All-American in one of my old events), break 25 minutes in the 5k (missed it by 1:01 on New Year’s day - see below - close, but no cigar!), break 50 minutes in the 10k, break 80 minutes in the 10 mile (Cherry Blossom!), break 2 hours in the half marathon, and break 4:10 in the marathon (if I run one) - you all can hold me to these goals!

Please sign up for the Club Challenge 10 Mile race - details on the Club website - and the next Snowball race is Saturday, January 6th - the Al Lewis 10 Miler.

Only Coach Big Guy will be at the Track tomorrow.

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!!!