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12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies:

The weather tomorrow morning will be very fall-like, with temps in the high 40s and lower humidity at 64%, and a bit of fall wind. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Workout as follows:

October 9, 2025 - 12 to 16 x 400m at 10K ("Cruise interval") Pace w/100m easy jogs in between

Water breaks are important ALL year round, even when it nice like tomorrow, so remember to hydrate before, during and after your runs – tomorrow each time you finish a 400 where we normally start the workout!

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

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

Wolf Pack: 6:15 to 6:45 Pace, 12 to 14 Intervals

Gazelles: 6:30 to 7:15 Pace, 12 to 14 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 12 Intervals

Head Coach Ed wanted 12 to 20, but I don't think any of the TMBC crew needs more than 16 tomorrow, hence why I adjusted the workout. But 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. If you need to, 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! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky! If you are running Chicago, like Dan, Rodrigo and Kristie, 4 to 8 400s in marathon pace with walks in between is a nice final workout before your race – good luck!

In Club news from Coach Big Guy ...

On September 21, Lisa and Coach Eunja ran the Berlin Marathon, on a warm day that slowed or stopped a lot of runners, but Coach E and Lisa persevered - with a 5:00:31 for Eunja and 5:30:08 for Lisa. They were able to walk to the Beer Hall for some Octoberfest afterwards, so I will call that a big win for both of these tough ladies! If any you are racing elsewhere this week besides our trio at Chicago let me know your results!

Happy Running!

Coach Big Guy will be in Austin the next two weeks, but Coach Andrew Golden will more than ably fill in for me and be at practice tomorrow!

Distance Ladders + Speed Work

Fellow Endorphin Junkies -

The weather Thursday will be terrific, cool with Temps in the low 50s and with lower humidity at 75%, with wind at 5 MPH, and no chance of rain. In spite of the great weather, you should still remember to bring fluids because you need them whenever you run – tomorrow at least after every distance interval! 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:

October 2, 2025 – Distance Ladders – 1200m/400m/1200m/1600m, all followed by 400m easy jogs – then 200 fast/200m jog/200m fast/200m jog/400m fast/200m jog/800m fast all fast interval at 5k, but longer can be 10k

This is a great workout to build Speed AND Stamina, but you still do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold, particularly on the short & fast intervals at the end of the workout. At these distances, correct speed form is the very key. 8 to 12 degrees lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Big Guy Report!

The Club's National Capital 20 Miler and Janet Braunstein 5 miler are this Sunday at 7 AM – signups appear to still be open, and the Club REALLY needs some volunteers to help – and bonus – all volunteers get a cool hoodie and some even get $ - so head to the Club website and volunteer or signup!: www.dcrrc.org

Happy running!

Coach Big Guy will be at the workout at Yorktown tomorrow!