DC Road Runners - Enter your slogan here

SLR - January 2nd - Iron Triangle

Hi Runners,

Happy New Year!! The route this week will be on SUNDAY due to New Years/the Predictions and Resolutions 5K. Please join us at N Meade St Park on Jan 2^nd! The route this week is the 15 mile Iron Triangle. The cue sheet and gps files are here.

Please consider volunteering for Post Run drinks and if you have any questions let me know! The drinks are reimbursed by the club through this link. It counts for Snowball Series volunteer credit.

The next snowball series club race is Al Lewis 10 miler on January 8! Please consider racing or volunteering at this fun event.

Happy New Year!!

Megan

3 x 1600m in 10k with 400m jogs

Fellow Endorphin Junkies

Tomorrow's weather will be very winterlike, with temps in the mid-20s and lower humidity at 66%, a little windy and damp. Despite the reasonable conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

December 23, 2021 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs 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

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is actually quicker than your first interval.

... and the Coach Rich Report –

Happy Holidays to all of you Thursday Morning Breakfast Crew past, present and future. We will actually have "Thursday Morning" Breakfast after tomorrow's workout compliments of my beautiful wife Vicki. Holiday themed goodies of course. So, if you are in town, come on out and get a workout and enjoy some breakfast treats.

The next cub race is the Predictions & Resolutions 5K on New Year's Day starting at noon. I am the race director and would love to see you there running. It is a family friendly event so bring your kids, relatives, out of town guests, neighbors or anyone else that would like to kickoff the new year with some exercise and have some fun. Bagels will be waiting for all at the finish. You can register to run or volunteer at this link: https://www.dcroadrunners.org/sign-up/pr5k

The Al Lewis 10M (and 5M) is the next Snowball Series race on January 8. For all the details and to register to volunteer or race go to the club website at https://www.dcroadrunners.org/

Merry Christmas to all of you who are celebrating. As always, Happy Running!

Rich

Coach Big Guy and Coach Rich will see you at 6 AM after warmup tomorrow!