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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!

Distance Ladder 800/1200/800/1600/800, 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be a little challenging, cool with Temps in the mid 50s and with High humidity at 99%, with wind at 5 MPH, and significant chance of rain – although it looks like there may be a drier window between 6 and 7 – just in time! Do still bring water for hydration, no less than every other interval. The Coach is back in Austin this week preparing to fly to Honduras to speak on AI law, so Coach Andrew Golden will step in to do a better job than I could ever do leading the workout! 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:

October 30, 2025 – Distance Ladders – 800m/1200m/800m/1600m/800m, all followed by 400m easy jogs – 800s in 5k Pace, 1200/1600 in 10k Pace

This is a great workout to build Speed AND Stamina, but you still do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold, particularly on the 1200 & 1600m in the middle of the workout. At these medium to long distances, correct speed form is the key. 8 to 12 degrees lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Coach Big Guy Report!

Greetings Thursday Morning Track Fans. I hope you all have been enjoying the fall weather, we are having a lot less trouble than our Caribbean neighbors. Winter racing is right around the corner, and signups are on the Club website for the first couple of Snowball races, as well as the rescheduled National Capitol Race, now a 10 and 5 miler. Details on the Club website: www.dcroadrunners.org.

I only have one result this week, one I missed, congrats to Brian Young who had a Masters PR at the Army 10 Miler in 64:40. Please send me your results!

Happy running!

Coach Big Guy will be in ATX so Coach Andrew Golden will be at the workout at Yorktown tomorrow!