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3 to 5x 2000m w/400m jogs, + 2x 400m

Fellow Endorphin Junkies -

The weather Thursday will be almost perfect fall weather with Temps in the upper 40s, with lower humidity at only 65% and wind at 7 MPH. Despite the great weather, you should still 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.

If you are running Marine Corps – let me know! Also – your workout tomorrow should be your last one, an easy 4 to 6 x 400m at Marathon pace, with 200m jogs in between, and standard 1 mile warm up/warm down. For the rest of us, workout as follows:

October 23, 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, even when it is nice 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 for those who have already run their fall marathons, aimed at building strength and endurance for your winter races. For Marine Corps runners, see above. For later marathons, this is a nice workout to maintain and build your fitness. 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 the fall/winter.

Here is the Coach Big Guy Club News this week:

OK so nobody let me know their race results – c'mon people – you are due praise, let me give it! ;-)

It looks like the Club with be doing the National Capital race, but in a 10 mile and 5 mile variety instead of the traditional 20/5 milers, and out at Hains Point – details will be on the Club web page soon. Also, the Snowball series and dates, and some signups, are also on the DCRRC Homepage - check it out at dcroadrunners.org.

Happy running!

Coach Big Guy is back from the ACL Fest and the US Gran Prix, 10 Pounds heavier, but he will be at Yorktown tomorrow!

4 to 6 x 1000m in 5k, easy 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be fall-like, with Temps in the upper-40s and lower humidity at 69%, with some wind at 7 MPH, and cooling gusts up to 14 MPH, but still 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 at Yorktown track in Greenbriar stadium 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 16, 2025 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 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, 6 intervals

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

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

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. 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 a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" 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. For those of you running Marine Corps, this should be your last tough workout in your taper. Think about doing the first one or two 1000s in your marathon pace just to try it on for size!

In Coach Big Guy Club News –

Between Chicago and the Army 10 miler, I saw a lot of results – but if I missed you, PLEASE let me know your results!

At Chicago, Dan Catlaw showed us all these track workouts helped, as he ran a 3:22:33 – a more than 6-minute PR – way to go Dan!!! TMBC Lifers Rodrigo and Kristie had for them disappointing races, that we can only dream about running – Rodrigo in 2:42 and Kristie in 2:59, followed by TMBC alums Anne Marie Carson in 3:24 and Emily Riley in 3:44.

Not to be outdone, TMBC was well represented Sunday at the Army 10 Miler – I am sure I missed some of you, but several TMBC had great results. Assistant Coach Andrew Golden led DCRRC/TMBC finishers in 64:45, and close of his heals was Chris Walsh in 67:54. Way to GO Andrew and Chris!!! Coach Eunja helped TMBC Alum and former Coach Jill Brasky by pacing then finishing in 1:59, with Jill close behind – nursing a nagging injury the whole way – in 2:02.

Finally, TMBC Alum Ze Dagher ran a hilly first marathon in 3:11:19 – Great work Ze!

There doesn't seem to be anything on the schedule for the Club, but I know we always fill a cheer zone while others do a water stop – which I think is already filled but if you'd like to work or cheer email Eunja at dcroadrunners.org.

Happy running!

Coach Big Guy will still be in Austin for the US Gran Prix F1 race, but Assistant Coach Andrew Golden will be at Yorktown Thursday morning to lead!