DC Road Runners - Enter your slogan here

4 to 5 x 1000m, 400m jogs at W&L!

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 cold – right at freezing, but lower humidity, some definite wind and gusts, and perhaps even a few flakes swirling. 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 15, 2026 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 8 to allow recovery.

NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace, 5 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 intervals

Gazelles: 7:15 to 8:15 Pace, 4 to 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

This is my catch up week – so here we go:

Resolutions & Predictions 5k 1-1-26

Hope S 2nd AG 3rd OAF 21:34

Mark B 4th AG 24:16

Paul R 1st AG 26:09

Kevin C 3rd AG 26:43

Eunja R 28:15

Anne C 3rd AG 28:23

Al Lewis 10-Miler 1-11-26

Rodrigo V 2nd AG 57:02

Christie W 1st AG 1st OAF 61:35

Kate S 1st AG 2nd OAF 64:02

David M 3rd AG 72:38

Hope S 5th AG 74:12

Yuko T 2nd AG 1:27:24

Paul R 1st AG 1:28:05

Kevin C 1:31:55

Gary M 2nd AG 1:32:39

Eunja R 1:36:10

Dara S 5th AG 1:44:33

Shawna B 1:44:57

Anne C 3rd AG 1:45:24

In addition to the two Club Races, the Ageless Admiral, Paul Ryan, ran both Club races (First in his AG), and in between on Saturday January 3 ran the Park Run Anacostia 5k, finishing First in his Age Group AND setting the Course Record for his Age Group in 25:04 – how does he do it?

The DC Roadrunner's next race will be February 8th – the Valentine 5k (always some cool prizes) – to register – or volunteer – please go to the club website: dcroadrunners.org

Happy Running!

Coach Big Guy is on his way driving to Austin (almost to Atlanta!), So Coach Andrew Golden will be at W&L Thursday morning to helm his first solo Coaching of TMBC!

10 to 12x 400m in 10k, 100m 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 5:45, 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 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:

January 8, 2026 – 12 to 14 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 13 to 14 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 13 to 14 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 13 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Big Guy Report –

I am VERY happy to announce that Thursday Morning Breakfast Crew will continue after my departure to Austin, although you can still count on me to do the weekly emails and visit occasionally, especially since Mrs. Big Guy is remaining in Arlington until September. Let's give a huge round of Applause to new Co-Head Coach Andrew Golden, who has graciously agreed to kick thing off on Thursday mornings, and remember to encourage you and remind you to mind your form! ;-) He will be helped by Coach Eunja and Coach Anna and even me occasionally when he is out of town and unable to make it – MANY THANKS ANDREW!

Last week was "Moving Hell" for the Big Guy, so race results will have to wait until next week. Still, I know several of you had some great races the past couple of weeks – and since I will be in Ausitin – PLEASE send me your race results!!!

The next Club race is this Sunday at 8 AM (Al Lewis 10 Miler) and 8:15 AM (5 Miler), at Haines Point – details are on the Club Website, including registration – and importantly – as we really need volunteers – a link for volunteering.

Happy running!

Coach Big Guy is still in Arlington and will see you at W&L Track at 6 AM after warmup tomorrow along with Co-Head Coach Andrew!