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10 to 14 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies -

The weather Thursday will be cooler with Temps in the lower 70s, with slightly lower humidity at 89% and wind at 5 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:

July 3, 2025 – 10 to 14 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 12 - 14 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. Speaking of racing, if you are racing Friday morning at the Age-Handicapped July 4th 4-Miler, either skip the workout or show up and I believe 4 to 6 intervals in 10k rather than 5k are more than enough. For the rest, 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 I actually only saw one result on Strava, so please email me your race results!

Our one result was Coach Rich out at the shore, racing up a storm on a hot and humid day. Coach Rich ran a 28:43 at the Bebe's Hero 5k at the Delaware shore – great work Rich!

The next Bunion Derby Race is the Age-Handicapped 4 miler at 8 AM Friday at Carderock, followed by the July 14th Bastille Day race. Details for both on the Club website https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy will be at Yorktown in the morning!

6 to 8 x 800m in 10k down to 5k, slow 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be Hot but slightly better than the last two days, with Temps in the upper 70s, with high humidity at 89%, with wind at 5MPH with almost no chance of rain. I emailed earlier this week about the heat, and you should reread that before running in weather such as tomorrow's weather or any heat wave. I have slightly modified Coach Ed's workout due to the conditions.

Due to this weather, please remember to bring cold fluids because you need them whenever it is hot like this – tomorrow after every interval! 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:

June 26, 2025 - 6 to 8 x 800m in 10k down to 5k Pace with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals

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

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

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

This is another speed workout guaranteed to build both strength and stamina for your Summer races! These are tougher than they look, so try to finish strong - push that last 100 as you come around the 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. Coach Ed split these into two groups, with the first group at 10k pace, but only 200m recovery. If you are feeling very frisky, you could do that, but given the heat, perhaps a 400m recovery would be better. For almost all of us, 6 intervals will be fine – only the strongest should consider 7 or 8, particularly if you are only doing 200m jogs during the 10k pace intervals. I would do half at 10k, then pick up the pace to 5k pace on the last few intervals.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. Many of you ran the Fletcher's 4 miler last Sunday morning when we got our first taste of the lovely weather we've been enduring this week, but you all are tough and showed well!:

Chris W 26:51 4th Overall, 1st AG

David M 27:27 6th Overall, 1st AG

Yuko T 32:24 1st Overall Woman, 1st AG

Priscilla S 34:47 4th Overall Woman, 2nd AG

Paul R 35:36 3rd AG

Donna L 39:00 1st AG

Anne C 40:18 2nd AG

Coach Eunja 44:02

Lisa T 52:42 4th AG

Great work everybody – looking very good out there!

The next Club race is the ever popular Age-Handicapped Fourth of July 4 Miler at 7 AM on the fourth. The older your are the earlier you start, and hopefully that allows a more completive race where old people like me have half a chance of winning a race – my money is on the Admiral, TMBC's own Paul Ryan, who is competitive WITHOUT a head start! For race signups and to volunteer check the website at: www.dcroadrunners.org.

Happy running!

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