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6 to 10 x 800m in 10k to 5k pace, 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be slightly warmer at the low to mid 60s, high humidity at 95%, wind at 5 to 12 MPH, and with some chance of rain. Due to this weather, please remember to bring fluids because you need them whenever it is humid like this – tomorrow after every two intervals! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Greenbriar Park around the corner from Yorktown High School at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

September 18, 2025 - 6 to 8 x 800m in 10k down to 5k Pace with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 8 - 10 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 7 – 9 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 8 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

This is another speed workout guaranteed to build both strength and stamina for your Fall races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the far turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. For almost all of us, 6 to 8 intervals will be fine – only the strongest should consider 9 or 10, particularly if you are only doing 200m jogs during the 10k pace intervals. If you are feeling very frisky, you could do more, but given the humidity, your mileage (so to speak ;-) ) may vary.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. Many of you ran the Steve Thompson 8k last Sunday morning when we got our first taste of the lovely weather we've been enjoying this week, and you showed well!:

Gary M 9th OA, 1st AG 42:18

Anne C 1st AG 53:23

Dara S 1st AG 54:11

There were also some GREAT performances in the DC Half Marathon this past Sunday – so many races, so many choices, but I only got through the first 2000 so if I missed you please send me your results and I will make up for it next week. This was a HUGE race, with thousands running, so places may see far back, but they were actually in the top tiers! Leading the TMBC Krewe, Christie Wetzel finished 6th in here AG, but 16th overall female in 1:24:29 – AMAZING! Close on her heels was Arielle Weiner, who had not trained as well as she hoped, but still finished 10th in her AG and 23rd Overall female – FABULOUS! Right behind her was Mike Lurie who was 18th in his AG, and the top 4% of males in 1:27:07 – SMOKIN! Finally, Chris Walsh kicked rear end in 1:33:52 – EXCELLENT! Congratulations to all who ran the race and kudos for these tremendous performances!

Please let me know your fall racing plans as well as results so we can hand out the kudos.

Happy running!

Coach Big Guy will see you tomorrow morning at Yorktown Track!

10 to 16 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies -

The weather Thursday will be cooler with Temps in the mid 60s, with slightly lower humidity at 83% and wind at 5 to 9 MPH. Despite the cooler weather, you should remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

September 11, 2025 – 10 to 16 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 14 - 16 Intervals

· Wolf Pack: 6:30 to 7:00 Pace, 12 – 14 Intervals

· Gazelles: 7:00 to 7:45 Pace, 10 to 12 Intervals

· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your Fall races. I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly 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. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. 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 Big Guy ...

Did not hear from any of you this week, and did not see any results on Strava, so please email me your race results!

The last race of the Summer Bunion Derby is the Steve Thompson 8K on Sunday September 14th at 8 AM – details on the Club website:  www.dcrrc.org

Happy Running!

Coach Big Guy will be at Yorktown in the morning!