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3 x 2000m in 10k + 2 x 400m in 5k

Fellow Endorphin Junkies -

The weather Thursday will be warmer with Temps in the upper 60s, with very high humidity at 95% and wind at 5 MPH. Due to the warm and very humid weather, which we are not acclimated to yet, we will see a slowdown of 5% to 10% from what you normally run, AND you should remember to bring fluids because you need them whenever you run – especially tomorrow after every 2000m interval! 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:

June 12, 2025 – TMBC: – 3 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, then 2 x 400m in 5k pace, 200m jog

Water breaks are important ALL year round, especially when it hotter and more humid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

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

Stallions: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 7:45 Pace

Coyotes/MTP Trainees: 7:30 to 10:30 Pace

This week's workout is a base workout, aimed at building strength and endurance for your summer races. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, it's important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – it's probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. The final two 400s at 5k pace will help sharpen you for the shorter races of summer.

Here is the Coach Big Guy Club News this week:

At the Club's Women's Distance Festival and Run After the Women 5k's race we had a number of Fabulous performances!:

Chris Walsh 20:13, 7th OA, 3rd AG

Elise Mullinax 20:29 1st OA, 1st AG

David Meeks 20:54 9th OA, 1st AG

Yuko Takakusaki 24:48 2nd AG

Pricilla Sandolli 25:03 2nd AG

Anne Coia 29:02 2nd AG

Dara Schulman 29:36 2nd AG

Anna Staats 32:13 2nd AG

Eunja Rao 32:33 6th AG

As I predicted at practice two weeks ago, Elise showed her brilliant Spring form winning her first race overall! Chris Walsh continues to shine, and everybody else did very well. Coach Anna, still coming back from an injury and just pacing a friend still managed a second place in her age group. Special kudos go to TMBC's own, Admiral Paul Ryan, who stage a great race. We hear that even Coach Big Guy helped out by acting as the turn-around cone while cheering everyone on!

The next Club event is the June Happy Hour Thursday June 19th at 6 PM at Ireland's Four Courts, where the Snoball Series Awards will be handed out. The next Club race is the Hugh Jascourt 4 Miler on Sunday June 22nd. Details for both are on the DCRRC Homepage at dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown tomorrow!

10 to 12x 500m in 5k, 300m jogs

Fellow Endorphin Junkies -

The weather Thursday will be warmer with Temps in the mid 60s, with higher humidity at 83% and wind at 7 MPH. Due to the warmer weather, you should remember to bring fluids because you need them whenever you run – tomorrow after every other interval! 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:

June 5, 2025 – 10 to 12 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 12 Intervals

· Wolf Pack: 6:30 to 7:00 Pace, 11 – 12 Intervals

· Gazelles: 7:00 to 7:45 Pace, 10 to 11 Intervals

· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your Summer races. If you are racing Sunday morning at the Women's Distance Festival/Run after the Women, I believe 8 to 10 intervals are more than enough. Tomorrow, I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In Club news from Coach Big Guy ...

Did not hear from any of you this week, and while I actually saw something on Strava for the life of my I cannot find it again (darn!), so please email me your race results!

The Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, and TMBC's own Admiral Paul Ryan is the meet director for the WDF/RATW – and it looks as if we have enough volunteers so think about racing and I will be there as a Course Marshall to cheer you on! Also on the schedule is the Club Happy Hour on Thursday evening June 19th to hand out the Snowball awards – and several of you will be honored. Details for both on the Club website https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy will be at Yorktown in the morning!