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HOLIDAY RELAYS TONIGHT - GOODBYE PARTY!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM TONIGHT - Wednesday, December 17th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. Coach Ed will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour and fellowship for Club Members will at Chez Big Guy – where all can say goodbye to Coach and Mrs. Big Guy, with wonderful Lebanese Taverna food supplied by the Club, and Beer, Wine, Gatorade and Water and some surprises provided by Coach & Mrs. Big Guy! Our Address is 4725 Rock Spring Road, Arlington, VA 22207 – if you remember the Marymount Chain Bridge Loop, you pass Marymount, then the Washington Golf & Country Club, and then an immediate right to the third house 4725 – don't park on Rock Spring but all the side streets are fair game!

All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus, you get to see a REAL coach in Coach Ed! ;-) Plus – you know you want to say goodbye to Mrs. Big Guy (Becky) – and maybe even Coach Big Guy.

The weather tonight (Wednesday) night will be warmish, with Temps in the forties, so no excuse not to run – unless you are volunteering like the Big Guy (who ran earlier today).

Here is the Coach Big Guy Club News this week:

Greeting TMBC faithful. There are some race results to report, and these were the ones I saw or received by email:

Founder's Day Half Marathon

Elise M finished as 3rd OA Female, and 1st F30-35, in 1:36:22, and Yuko T finished as 1st F55-59 in 1:58:03.

Rocket City Marathon

On Sunday the 14th Coach Eunja ran her (maybe) 30th state – Alabama – in the Rocket City Marathon in Huntsville, finishing in 4:20:08, good for 4th in her age group – Coach E continues to AMAZE! Congratulations to all the TMBC runners!

Speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a New Year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon on New Year's Day! We would LOVE to see you and have some help. Register to run at https:https://www.dcroadrunners.org/, or our Race Director could still use some help, so to volunteer please go to https://www.dcroadrunners.org/volunteer/pr5k

Happy running!

Hope you can make it to the Holiday Relays tonight, and I will see you at the track or the party afterwards!

4 to 5 x 1000m in 5k, slow 400 jogs

Fellow Endorphin Junkies –

The Yorktown track artificial turf resurfacing continues, and they have blocked parts of the track, so we will have to move TMBC to the W&L track this Thursday and for the rest of December. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy street side gate VERY easily and get your warm up laps in – hopefully we will have one gate open by 5:40.

Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be cold – under freezing, but lower humidity, low wind, and no chance of rain. When conditions are like this, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if they get higher, slow down! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Washington Liberty High School track at 6:00 AM sharp - so please get there early to warm up – say by 5:40 AM. Workout as follows:

December 11, 2025 - 4 to 5 x 1000m in 10k Pace with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 5 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 5 Intervals

· Gazelles: 6:45 to 7:45 Pace, 4 - 5 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 4 - 5 Intervals

If you are running the Club's Founder's Half Marathon on Sunday, sharpen with only 3 to 4 to intervals and run the final 200m of each in 5k pace. For the rest, this is another speed workout guaranteed to build both strength and stamina for your winter races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the final 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.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. There are some race results to report, and these were the ones I saw or received by email:

Club Bread Run 10k

Ken S finished as 2d M45-49 in 42:20

David M finished as 1st M60-64 in 44:07

Elise M finished as 1st F30-35 in 44:34

Chris W finished as 4th M35-39

Yuko T finished as 1st F55-59 in 53:24

Gary M finished 1st M70-74 in the exact same time of 53:24

Coach Eunja finished as 4th F50-54 in 59:28

Donna L finished as 4th F60-64 in 66:17

Anne C finished as 5th in F60-64 in 66:22

Liz Ozeki won for women in the Jingle Bell Jog 8k with a time of 30:34

Congratulations to all the TMBC runners!

The Snowball Series dates are on the website with some details and links to race, including the Bread Run this Sunday morning December 7th. You can register or volunteer on the Club website: www.dcroadrunners.org. Just a quick reminder – NO TMBC NEXT WEEK – Holiday Relays instead - the Holiday Relays are for the entire Club including the TMBC on Wednesday Night, December 17th, at Washington Liberty, followed by a Club Holiday party hosted by Coach and Mrs. Big Guy at Chez Big Guy, 4725 Rock Spring Road, Arlington, VA 22207. This is a good bye for the Big Guy, who is moving full time to Austin in January – please come say good bye!

Happy running!

Coach Big Guy will see you tomorrow morning at W&L Track!