Fellow Endorphin Junkies -
The weather Thursday will be very cold with Temps in the teens and with lower humidity at 68%, very windy at 16 MPH with gusts up to 30 MPH – so "Real Feel" will be Negative 2 degrees at 6 AM when we traditionally start the workout. While I will be out there because I am always out there for you TMBC regulars (when I am in town), I will understand if everybody skips the workout and tries to do this either later in the day at Yorktown or W&L, or on safe city streets where you can do "Three Minutes at Speed, with One Minute Jogging" as suggested by Coach Ed.
At both Yorktown and W&L there is only one lane open – and not even a full lane – just a snow shovel width lane approximately where Lane 1 is hidden under the snow and ice. When I checked Yorktown about an hour ago there were only a few small icy patches in the cleared lane, but we will still have to be careful tomorrow. I am directing that the cleared lane be used only by those runners while running the intervals, and then the jogging/walking should be done on the snowy parts of the track to keep the cleared lane open for those at speed – BE CAREFUL IN ANY EVENT.
Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so those of you crazy enough to join me please get there early to warm up – say by 5:40 AM – I suggest warming up tomorrow OUTSIDE the track by running up and down Greenbriar Street, which is not too busy and clear of snow and ice.. Workout as follows:
January 9, 2025 – TMBC: 4 to 6 x 800m in 10k Pace, with 200m snow jog/walks between
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
Tomorrow is simple – just make sure your 800 interval is smooth and you pay attention to the conditions and your fellow runners – if you get out at all, you just want to put in the effort.
... and the Coach Big Guy Report –
We had three runners do well in the Al Lewis 10 Miler: Elise M finished second in her Age Group with a 1:07:39 – Fabulous – Dara S also finished 2nd in her Age Group with a 1:44:1, and Anne C ran 4th in her Age Group with a 1:45:17, while Mark B and Coach Big Guy volunteered along with Race Director Miguel C. In the 5 Miler, we had a couple of first places in their Age Group by Lisa T and Coach Eunja, who jogged/walked her way – while recovery from an injury – to first in her Age Group.
The next Snowball Series Race is January 26th – the Belle Haven 8k – with a 7 AM start – and we need volunteers to help - for those running sign up for the race or to volunteer on the Club Website: dcroadrunners.org.
Happy running!
Coach Big Guy may see you a few of you crazies at Yorktown Track at 6 AM after warmup tomorrow!
