DC Road Runners - Enter your slogan here

TMBC Cancelled!

Fellow Endorphin Junkies

Neither Yorktown nor the W&L track is shoveled and continued extremely low sub-freezing temps mean that they will not be cleared tomorrow or maybe even next week. Traditionally this has meant we moved the workout to the Stafford Street incline just down from the W&L Parking decks, but Coach Andrew surveyed Stafford street and for this week at least, because of snow drifts in the street that narrowed Stafford so that runners and cars would have a tough time sharing the road, along with the possibility of refrozen snow melt black ice on Stafford has us both concerned. While we VERY reluctantly cancel TMBC, this is apparently one of those rare times when prudence dictates safety first. Accordingly, the January 29, 2026, TMBC practice is cancelled!

Instead, consider doing some 400s (10 to 12) on a treadmill at 5k to 10k pace, with one-minute jogs in between. In the alternative, Arlington Residents can go to the Thomas Jefferson Recreation Center near Glebe and Route 50 in South Arlington – they have an indoor track and are open tomorrow from 10 AM to 6 PM, where you can do the 400m workout described above..

January 29, 2026 – TMBC Cancelled!

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. No race reports from anyone – PLEASE let me know when you are racing so we can encourage you and others! BigGuy at dcroadrunners dot org.

The next Club race is the Valentines 8k on Sunday February 8th – detail to sign up or volunteer are on the club website: www.dcroadrunners.org.

Happy Running!

Coach Andrew will be manning a Dreadmill tomorrow, while Coach Big Guy will hopefully be running on a track in Austin where the ice finally melted today!

3 to 4 x 1600m in 8k, 400m 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 January. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. Tuesday morning the Stafford gate was open by 5:15, but you never know – remember that you can hop the fence on the Quincy street side gate VERY easily and get your warmup 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 chilly – but warmer than the last few days - – in the upper 30s, but lower humidity, and some definite wind and gusts. 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:

January 22, 2026 – TMBC: 3 to 4 x 1600m in 8k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals

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 to speed work – 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."

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. No race reports from anyone – PLEASE let me know when you are racing so we can encourage you and others! BigGuy at dcroadrunners dot org.

The next Club race is the Valentines 8k on Sunday February 8th – detail to sign up or volunteer are on the club website: www.dcroadrunners.org.

Happy Running!

Coach Andrew will see you at 6 AM after warmup tomorrow, while Coach Big Guy is still searching for an open track in Austin!