DC Road Runners - Enter your slogan here

10 to 12x 400m in 5k, 200m jogs

Fellow Endorphin Junkies:

The weather tomorrow morning will be warmer, with temps in the high 70s and higher humidity at 90%. 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. Water breaks are important ALL year round, especially when it is warm and humid like tomorrow, so remember to hydrate before, during and after your runs – after every other interval, if possible! Workout as follows:

July 17, 2025 - 10 to 12 x 400m at 5K ("interval") Pace and Faster, w/200m easy jogs in between

Water breaks are important ALL year round, especially when it very hot and 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!

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

Wolf Pack: 6:15 to 6:45 Pace, 11 to 12 Intervals

Gazelles: 6:30 to 7:15 Pace, 10 to 11 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 10 Intervals

This week's workout is a tough speed workout –running a 5k for everyone, and more for the Stallions and Wolfies, so it will be a challenge, and we have challenging weather, so pace yourselves. Thus, a note on Pace – Coach Ed wants us to start at 5k pace and get faster as we progress – and for you Wolfies and Stallions, we expect 3k pace for the later intervals. Since you will be going fairly all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In club news from Coach Big Guy ...

SO, nobody sent me results his week, so no kudos – please send me results – but I will post Bastille Day results NEXT week after I can see them on my laptop.

Details for the next Club Race are on the DCRRC Homepage at dcroadrunners.org.

Coach Big Guy will (try to) be at practice tomorrow – I am flying in late from ATX!

3 to 5 x 1600m in 10k w/400m Jogs

Fellow Endorphin Junkies -

The weather tomorrow will still be warm, with Temps in the low-70s and high humidity at 91%, with some wind at 6 MPH, so remember to bring fluids because you need them whenever you run especially when it is warm and humid – 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. Coach Big Guy is in Austin, so Coach Eunja is standing in and doing a much better job kicking things off! Workout as follows:

July 10, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace for 1600s, 4 to 5 intervals

Wolf Pack: 6:30 to 7:15 Pace for 1600s 4 intervals

Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals

Coyotes/MTP Trainees for 1600s: 8:00 to 10:00 Pace, 3 intervals

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 from long distance form to speed work form – 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, 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 too tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – "Last Set, Best Set!" - remember to work towards negative splits! In this workout, those 400s give you a chance to flash your speed for the "Best Set!"

... and the Coach Big Guy Report –

The TMBC Krewe did a great job at the Club July 4th Age-Handicapped 4 Miler:

Ken S 9th 27:57

Yuko T 19th 30:52

Gary M 23rd 34:05

Paul R 28th 35:07

Donna L 33rd 37:06

Pricilla S 35th 34:38

Elise M 36th 31:39

Eunja R 59th 40:43

Dara S 60th 39:40

Lisa T 65th 45:15

The next Club Race is the Bastille Day 5k Monday July 14th at 6 PM Details and sign up to race or to volunteer are at the Club's website: www.dcroadrunners.org

Please remember to email me your results – bigguy at dcroadrunners dot org.

Happy running!

Coach Big Guy is in ATX, so Coach Eunja will see you at Yorktown Track at 6 AM after warmup tomorrow!