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3 Minutes ON at 8k - 2 minutes OFF jogging x 6

Fellow Endorphin Junkies

The tracks are still snow-creted in, and Stafford street is still pretty narrow, so Coach Andrew and Coach Anna have scoped things out, and we have a planned TMBC for tomorrow. The group will gather at W&L near W&L track this Thursday, as we think there will be some parking around the school and maybe even the W&L deck where we finish the race on New Year's day. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. Hopefully you can gather at the track gate on Stafford by 5:45, and then as a group head out to the Custis trail for a mile warm up, plus running on WO&D.

Weather should be better than last week, a balmy 20 degrees at the start, with a little wind and low humidity. If you have a headlamp, please bring it. There will probably be a little refrozen snow melt in spots, so those up front need to call out the icy patches for those trailing. If there is a stretch of ice, stop, pause watches, and Penguin walk past the ice patch, then restart. Be SAFE OUT THERE!

Workout as follows:

February 5, 2026 – TMBC: 6 x 3/2. That is three minutes at 8k pace, followed by two minutes jogging. If possible, stick together so Coach Andrew can call out times. Once you get to the end of the third 5-minute Interval segment (3+2, remember), which should be on the WO&D as you roll up the miles, turn around and get three more 3/2 intervals, followed by a mile warm down to return to W&L.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. No race reports from anyone – PLEASE let me know when you are racing so we can encourage you and others! BigGuy at dcroadrunners dot org.

The next Club race is the rescheduled Valentines 8k on Saturday February 814h – details to sign up or volunteer are on the club website: www.dcroadrunners.org.

Happy Running!

Coach Andrew will see you at 5:45 AM to warmup tomorrow, while Coach Big Guy is still searching for an open track in Austin!

TMBC Cancelled!

Fellow Endorphin Junkies

Neither Yorktown nor the W&L track is shoveled and continued extremely low sub-freezing temps mean that they will not be cleared tomorrow or maybe even next week. Traditionally this has meant we moved the workout to the Stafford Street incline just down from the W&L Parking decks, but Coach Andrew surveyed Stafford street and for this week at least, because of snow drifts in the street that narrowed Stafford so that runners and cars would have a tough time sharing the road, along with the possibility of refrozen snow melt black ice on Stafford has us both concerned. While we VERY reluctantly cancel TMBC, this is apparently one of those rare times when prudence dictates safety first. Accordingly, the January 29, 2026, TMBC practice is cancelled!

Instead, consider doing some 400s (10 to 12) on a treadmill at 5k to 10k pace, with one-minute jogs in between. In the alternative, Arlington Residents can go to the Thomas Jefferson Recreation Center near Glebe and Route 50 in South Arlington – they have an indoor track and are open tomorrow from 10 AM to 6 PM, where you can do the 400m workout described above..

January 29, 2026 – TMBC Cancelled!

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. No race reports from anyone – PLEASE let me know when you are racing so we can encourage you and others! BigGuy at dcroadrunners dot org.

The next Club race is the Valentines 8k on Sunday February 8th – detail to sign up or volunteer are on the club website: www.dcroadrunners.org.

Happy Running!

Coach Andrew will be manning a Dreadmill tomorrow, while Coach Big Guy will hopefully be running on a track in Austin where the ice finally melted today!