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Turkey Trot - NO TMBC!

Fellow Endorphin Junkies

There will be NO Thursday Morning DCRRC Track Practice in Arlington at the Yorktown High School track tomorrow. Instead, those of you who can, should try to run a Turkey Trot somewhere – and if you are in town, you can run the Club's biggest fund raiser – the Alexandria Turkey Trot 5 Miler – which Coach Big Guy will be doing.

The Club has always supported and run the Alexandria Turkey Trot, and you can sign up for the Five Miler here: : https://www.alexandriaturkeytrot.com/ - the proceeds from this run support Alive, an Alexandria charity helping the poor, and the Club. They also ask that we bring canned goods with us to help the needy.

As for Thanksgiving itself, Mrs. Big Guy and I want to tell you all that we give thanks every day for the wonderful people we met through the DCRRC and TMBC – you all light up our lives!

The weather in Arlington tomorrow will be clear in the morning and a bit chilly at 44 degrees, lower humidity, and wind gusts of up to 15 mph, so pretty nice weather for a race.

November 23, 2023 – No TMBC, so Alexandria Turkey Trot 5 Miler, or whatever race – Real or Virtual - you can find where you are tomorrow!

In Club news from Coach Rich -

Greetings and Happy Thanksgiving in advance to all of our Thursday morning faithful. Some nice results from last weekend ...

Brian Young clocked a 20:36 at the Jennifer Bush-Lawson 5K. This was good for 1st OA Master.

Paul Ryan ran the Marine Corps Turkey Trot 5K on a shortened 2.83 mile course. He averaged 7:43 / mile so he's still got it. Well done Paul!

Jack Phillips is pretty happy with his 2:54:05 PR and BQ at the Philadelphia Marathon. We are all super happy for you Jack.

Spend Yourself 5K
30:51 - Lisa Towell
27:01 - Anne Coia 1st AG
28:16 - Eunja Rau

At the Backyard Burn 10.6M with over 1500 feet of climbing
1:29:46 - Tatyana Steis 2nd OAF
1:41:00 - Dexter Steis

Congrats to all of you!

The next club race is the Alexandria Turkey Trot 5M tomorrow. Still time to run or volunteer, go to : https://www.alexandriaturkeytrot.com/.
Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!

Coach Big Guy and Coach Rich hope to see some of you at the Turkey Trot tomorrow in Alexandria

6 x 800m in 10k Pace, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be excellent, particularly if you like chilly weather like the Coach, with temps in the mid 30s and lower humidity at 80%, with some wind at 7 MPH and as usual, fair air quality, and no chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

November 16th, 2023 - 6 x 800m in 10k with 400m jog recovery in between

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is a speed/endurance workout designed to begin to build both strength and stamina for your winter races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.

In the Coach Rich news ...

Greetings Thursday morning faithful. The Fall cavalcade of marathons continues ...

At the Richmond Marathon big congrats to David and Chris!
3:13::34 - David Meeks, 1st 60-64, BQ
3:22:26 - Chris Walsh, Big PR

At Richmond in the Half, congrats to Nate and Miguel!
1:39:49 - Nate Rathjen
2:19:40 - Miguel Cuya

Paul Ryan continues to take down 5Ks with a time of 25:12 at the Fletches Parkrun 5K. Way to go Paul.

The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go to https://www.alexandriaturkeytrot.com/. It's pretty easy to both volunteer – the day before or even the morning of the race - and still run the race – a very worthy Double!

Registration is now open for the Snowball Series races and of course for the Predictions & Resolutions 5K at noon on New Year's Day. Please sign up to run or volunteer at dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown in the AM!