DC Road Runners - Enter your slogan here

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!

3 to 5 x 1600m in 10k, 400m jogs + 2 x 400m in 5k, 200m jog

Fellow Endorphin Junkies

The weather tomorrow will be changeable, with Temps at 70 degrees but very high humidity at 96%, with wind at 6 to 13 MPH, and some chance of rain. You should still remember to bring fluids because you need them whenever you run – tomorrow after every interval (except the 400s)! 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 25, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog in between

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 4 to 5 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 4 to 5 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 3 to 5 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 3 to 4 x 1600m

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" – but remember we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Big Guy Club Report –

Only one result found – actually sent – this week – Ken Strazzeri ran the Ocean City, NJ Half Marathon on Sunday 9/21 and finished 24th overall out of 1200 finishers, and first in the 45-49 age group – he won a beach towel! - in 1:30:37 for his second fastest half marathon. It was a good course with two bridge crossings (same bridge back and forth). Most importantly, the post-race food was amazing with fresh pizza, soft pretzels, donuts, and popcorn directly from the boardwalk shops. Sign me up next year!

Coach Eunja's Reading and Running Book Club meets Sunday the 28th at 4 PM - details are on the Club website at www.dcroadrunners.org

Happy Running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!