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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

Track Nov 30 - 3 x 2000, 10K-10M pace, 400 rest

Hi Everyone.  Big Guy is on travel to Austin once again so it will be me leading the show tomorrow morning.  Workout is a great strength building session as follows: 3 x 2000, 10K-10M pace, 400 rest

Lots of race results and club news this week:

Steve South ran a 3:14:58 at the Philadelphia Marathon.  This beat his PR by over 3 minutes!

Paul Ryan ran the Cranberry Crawl 10K in 43:51 two weekends ago.  This was good for 5th OA and an AG win!  This this past weekend he ran the Fletchers Park Run 5K in 20:51 which was good for an over 60 PR. Best of all, Paul also ran the Arlington Turkey Trot 5K with his 5 year old grandson, his son and daughter-in-law in a time of 32 minutes. 

Also at the Arlington Turkey Trot 5K Priscilla Sandoli ran a 23:51 

At the Alexandria Turkey Trot:

• 30:38 - Kyle Edgerton
• 32:52 - Lauren Skowera
• 37:54 - Shauna Waite and Ducky her dog
• 42:20 - Big Guy
• 44:03 - Kelly Orzechowski
• 45:42 - Mary Kusler running with husband Don

Bonnie Harvey ran a 35:19 at the North Wales 8K Turkey Trot

Andrew Simpson ran 25:25 at the South Charlotte (NC) Turkey Dash 4M.  This was good for a 2nd place AG finish.

I know others ran Turkey Trot races this past weekend but I have no details of who and where  to report.  Sorry about this but congrats to all of you!  Reminder to all to let me know what races you have planned or your results and I will report on them.  

December 10 is the kickoff of our winter racing with the Bread Run 10K being the first in the 8 race Snowball Series.  We would love to have you run but we also really need about 10 more volunteers.  You can find the race registration and the volunteer link both on this page: https://www.dcroadrunners.org/sign-up/bread-run

REMINDER that in 2 weeks there is no Thursday morning track workout.  The Wednesday night before, Dec 13 is out annual DCRRC Holiday Relays. 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/

Lastly, but no less important, it is time to recognize our outstanding performers for 2017 with our club awards.  Nominations are open now and will close on Jan 7.  Please take a moment to consider your training partners, friends or yourself.  Here is a link to the nomination form: https://docs.google.com/forms/d/e/1FAIpQLScYe0nPsQUL9HsQ4ubGGDbIDQ3NPeZGGTJrY4hj8OLBr0YedQ/viewform?usp=sf_link  Multiple nominations are allowed.  Winners will be recognized at our annual Club Banquet on March 4.  You'll want to attend the banquet as we have Mike Wardian lined up as our guest speaker.  Amongst other things he will be talking about his 7 marathons in 7 days on 7 different continents

As always, warm up and be ready to start the workout at 6AM on the track at Yorktown High School.  

I look forward to seeing you all tomorrow morning.