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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

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