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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!

NO TMBC - Celebrate the Season

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week, on December 25, 2025!

Tomorrow is Christmas Day, and we all celebrate, each in our own way – almost all with family, some at church (some even singing at church, like Nate and Carl), some with presents around the tree, others with Chinese food and a Movie, but almost nobody – except those keeping a streak alive – will be running.

Instead, let us all count our blessings – for Coach Big Guy that means being healthy enough to keep running, even racing occasionally, a large, loving family, cute Teddy Bears, but most of all, the fun and fellowship I've found in the DC Roadrunners for over 40 years. Each of you is a present to me – a reason to smile and count my blessings.

Here is the Coach Big Guy Club News this week:

Last week many of us enjoyed the DC Roadrunners Holiday Relays at the Washington-Lee Track. Coach Ed split everyone into two-person teams, and the Thursday Morning Breakfast Crew was well represented – Assistant Coach Andrew led his teammate Xia and he to victory in 28:22 – averaging 5:41 a mile – WOW!. Adam and Hope – and All-TMBC Team – finished Fourth – way to go! Gary Morgan's team finished Sixth, and Yves gamely finished strong as our final runner. Congrats to all!

Following the relays, there was a Happy Hour and fellowship for Club Members at Chez Big Guy – where all aid goodbye to Coach and Mrs. Big Guy – great food, drink, but most important – fabulous fellowship – thanks to all for a wonderful time!

Meanwhile, the Admiral, Paul Ryan, pulled a double race weekend this past weekend – winning his age at another Park Run in 25:18 I believe (an All-American qualifying time!), and the next day ran a Mile in 7:38 I believe for his other Club, the Potomac Valley Track Club (yet another All-American Qualifying time!)

Speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a New Year, but it's also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon on New Year's Day! We would LOVE to see you and have some help. Register to run at https://www.dcroadrunners.org/, or our Race Director could REALLY use some help, so to volunteer please go to https://www.dcroadrunners.org/volunteer/pr5k. Since the race falls on Thursday next week, we again will have no TMBC, as we should be racing or volunteering, but we will return to the Track January 8th!

Happy running!

Merry Christmas, Happy Hannukah, and the Best of any Holiday you Celebrate this time of Year!