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8 to 10 x 500m in 10k down to 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be cooler, with temps in the mid 40s, higher humidity at 86%, with some wind, so great January weather. Despite the reasonable conditions, you should still bring water for hydration after every other interval after you finish the 300m jog rest interval.

January 12, 2023 - 8 to 10 x 500m in 10k beginning, then progressively to 5k pace - with 300m jog recovery in between

• Stallions: 6:30 to 5:45 Pace, 10 Intervals
• Wolf Pack: 7:15 to 6:30 Pace, 9 – 10 Intervals
• Gazelles: 8:00 to 7:15 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 10:00 to 8:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races! The trick tomorrow is to start at 10k pace on the first interval and to get just a bit faster each interval until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In club news from Coach Rich ...

Hi, everyone. The days are getting longer. Yay!!! Great racing by many crew members at Saturday's Al Lewis 10M. Congrats to all

1:03:03 - Christie Wetzel, 2nd OAF
1:03:13 - Yared Addisu, 2nd 40-44
1:03:30 - Adam Mann, 3rd 30-34
1:05:09 – Liz Ozeki, 1st 30-34
1:06:11 - Mike Lurie, 3rd 40-44
1:11:11 - David Meeks, 3rd 55-59
1:11:12 - Melinda Metz, 1st 45-49
1:13:09 - Kate Scott, 2nd 35-39
1:13:43 - Hope Seck, 3rd 35-39
1:16:27 - Kenneth Riley
1:20:13 - Yuko Takakusaki, 2nd 55-59
1:24:38 - Emily Riley
1:25:28 - Kimberley Sweeney, 3rd 45-49
1:28:45 - Eunja Rau, 2nd 50-54
1:34:37 - Bonnie Harvey
1:39:20 - Big Guy

The next Snowball Series race is this week on Jan 14 is the JFK 20K/MLK 5k at Carderock. Following that will be the Langley 8K on Saturday Feb 4. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

See you all in the morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the AM!