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4 to 6 x 1000m in 5k, slow 400 jogs

Fellow Endorphin Junkies -

The weather tomorrow will be Lovely, with Temps in the lower-60s and low humidity at 55%, with some wind at 6 MPH, but gusts up to 16 MPH, but still 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 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. Workout as follows:

May 1, 2024 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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: 5:15 to 6:30 Pace, 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals

Gazelles: 7:15 to 8:15 Pace, 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Big Guy Club News –

Coach Big Guy was out of town at a Music Festival in Austin and received no reports of races run – please email me with your results!

The Bunion Derby Races are detailed starting with the Women's Distance Festival/Run After the Women 5k on Sunday June 8th at 8 AM (for the Gals – Guys usually start 15 minutes later) – more details on the Club Website:dcroadrunners.org..

Happy running!

Coach Big Guy will be at Yorktown Thursday morning!

Distance Ladders 1200/400/800/1600

Fellow Endorphin Junkies -

The weather Thursday will be terrific again this week, cool with Temps in the low 50s and with lower humidity at 72%, with wind at 5 MPH, and no chance of rain. We will remember this run fondly when it gets hotter! The Coach is heading to Austin Tonight, so Coach Andrew Golden will step in to do a better job than I could ever do leading the workout!

In spite of the great weather, you should still remember to bring fluids because you need them whenever you run – tomorrow at least after every other 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:

April 24, 2025 – Distance Ladders – 1200m/400m/800m/1600m, all followed by 400m easy jogs – 400/800 in 5k Pace, 1200/1600 in 10k Pace Two Sets for Most, One for Newer Track Runners

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 400 & 800in 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 enjoy the beautiful weather as it is making a glorious end to Spring. Summer racing is right around the corner, but first – the Mountaintop – BOSTON 2025!

At least three TMBC runners I was following starred at Boston. Rodrigo did the one-week turnaround – racing in Europe at Rotterdam Marathon last week (2:37), then flying to Boston to race this Monday and still threw down an awesome 2:44 – which we will call a "DamBoston Double!" ;-) Dexter S had a great race and finished in 3:25, which I believe was another BQ for him – way to go Dex!

Coach Anna has been recovery from a leg injury all Spring but still managed what she is calling the Boston "Dacus Double" – a 3:41 marathon in the morning, followed by a two hour "marathon" concert by Lucy Dacus that night – Impressive!

There were many TMBC Alumni running Boston, including Cassandra D, who threw down a 3:18, Lauren F, who smoked a 3:25, Walter B, who finished a great race in 3:31, Anne Marie Carson crushed it in 3:33, and finally Sarah N ran a nice 3:44. Huge Congrats to the entire awesome Boston TMBC Krewe!

If 20 DCRRC runners sign up for Saturday's "BunnyHop 5k," we will get a team table to sign up people for the Club and Traing Programs - details on the Club Website.

Happy running!

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