DC Road Runners - Enter your slogan here

6 to 8 x 800m in 5k, slow 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be chilly in the lower 40s, with lower humidity at 60%, and wind at 6 MPH. Despite this ideal weather if you are dressed for it, please remember to bring fluids because you need them whenever you run – tomorrow after every two intervals! 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:

November 12, 2025 - 6 to 8 x 800m in 5k Pace with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 8 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

If you are recovering from a Marathon, Coach Ed says no more than 6 intervals and slow to 10k/10m pace. I would add if you are running the Clubs National Capitol 10m/Janet Braunstein 5m on Sunday, sharpen with only Six intervals and ease into 5k pace. For the rest, this is another speed workout guaranteed to build both strength and stamina for your winter races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the far turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. For almost all of us, 6 to 8 intervals will be fine, But if you are feeling very frisky, you could do one or two more to get 9 or 10 intervals.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. I did not see nor did I receive any news about results with one exception. TMBC stalwart for many years Gary Morgans recently discovered that he holds two all-time Cherry Blossom results – in both the 5k (yes they also run a 5k that day) and the Double Blossom – in his 70 to 74 Age Group, proving if you keep at it you can set some records – Congrats Gary!

For the rest of you, please let me know your winter racing plans as well as results so we can hand out the kudos.

The National Capital (now) 10 Mile and Janet Braunstein 5 Mile races are now rescheduled for this Sunday morning November 16 at Haines Point. Plus, the Snowball Series dates are on the website with some details and links to race. You can register for both races and some of the Snowball races on the club website: www.dcroadrunners.org.

Happy running!

Coach Big Guy will see you tomorrow morning at Yorktown Track!

2x 20:00 Tempo runs with 3 minute break between

Fellow Endorphin Junkies -

The weather tomorrow morning will be Lovely with a hint of gall, with temps in the upper 40s low humidity at 64%, but a little windy at 12 to 16 MPH, and the rain should clear just before you run. Despite the nice weather you should bring plenty of fluids.

November 6, 2025 – 2 x 20:00 minute Tempo Runs (These at 10m pace or better), with 3:00 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, especially when it hot 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: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Big Guy Club News this week:

Marty M was not as pleased as Coach BG, but he still ran a 2:41 at the New York marathon moderating his pace to favor a recovering injury – still, Fabulous work Marty!

The National Capital (Now) 10 Mile and Janet Braunstein 5 Mile races are now rescheduled on Sunday morning November 16 at Haines Point. Plus the Snowball Series dates are on the website with some details and links to race. You can register for both races and some of the Snowball races on the club website: www.dcroadrunners.org.

Coach Big Guy is teaching International attorneys about AI law in the Entertainment space – in Paradise, aka Roatan, Honduras, so Coach Andrew Golden will be filling in again. Happy running!

Coach Big Guy is in Paradise, so Coach Andrew will be at Yorktown in the morning to lead practice!