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No TMBC Tomorrow - Run a Turkey Trot

Fellow Endorphin Junkies

There will be NO Thursday Morning DCRRC Track Practice in Arlington at the Yorktown High School track tomorrow. Instead, those of you who can, should try to run a Turkey Trot somewhere – and if you are in town, you can run the Club's biggest fund raiser – the Alexandria Turkey Trot 5 Miler – which Coach Big Guy will be doing (Maybe).

The Club has always supported and run the Alexandria Turkey Trot, and you can sign up for the Five Miler here:https://www.alexandriaturkeytrot.com/ - the proceeds from this run support Alive, an Alexandria charity helping the poor, and the Club. They also ask that we bring canned goods with us to help the needy.

As for Thanksgiving itself, Mrs. Big Guy and I want to tell you all that we give thanks every day for the wonderful people we met through the DCRRC and TMBC – you all light up our lives!

The weather in Alexandria tomorrow for the race will be ideal, it will be clear in the morning and a bit chilly at 42 degrees, lower humidity, a little wind gusts of up to 9 mph, and no chance of rain.

November 27, 2025 – No TMBC, so Alexandria Turkey Trot 5 Miler, or whatever you can find where you are tomorrow!

In Club news from Coach Big Guy -

Greetings and Happy Thanksgiving in advance to all of our Thursday morning faithful. Only one result from last weekend, from our Globe-Trotting Admiral, Paul Ryan. Paul runs a lot of the Park Run 5ks, and despite just returning from a long trip a few short weeks ago, when his training consisted of doing laps around the perimeter of a small ship out on the ocean, the Admiral managed a 24:48! Since he is about to enter an even older age group, all I've got to say is "Look Out" anyone in the 75 – 79 group! Congrats to Paul and fellow Yorktown track regular, Casey Duchesne, who ran a 1:37 (7:18 average) for the Philly Half! If I missed you, please send me your results!

Mr. Big Guy and I are getting ready finally for the big move to Austin. Since one going-away party is not enough, we have three scheduled. The First one is a doozy, with two live performers and lots of fun at Chez Big Guy Saturday, December 6, 2025 – send me a note at bigguy at dcroadrunners dot org if you would like an invite – we would love to see you there! In addition, following the Holiday Relays on Wednesday, December 17th, we are hosting an official DC Roadrunners event at Chez Big Guy to celebrate the holidays – Lebanese Taverna will cater, and Coach and Mrs. BG will provide libations and soft drinks. Finally, on December 11, following regular TMBC practice there will be an actual breakfast provided by the Coach and Mrs. Big Guy – hope to see all of you at one or all of these celebrations!

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! HAPPY THANKSGIVING!!!

Coach Big hopes to see some of you at the Turkey Trot tomorrow in Alexandria!

3 x 1600m in 10k, 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 20, 2025 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember we are doing the traditional 2 x 400m in 5k Pace to complete the workout, so let's try to leave a little in the tank for those.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. We had some great results at Richmond by current and Alumni TMBC'ers. Brian Young threw down a Masters PR for him in 3:09:40, while Mark Bourgeois ran a crisp 3:46:40. Alumna Liz Ozeki smoked it in 2:51:29. Meanwhile, in the half, recent mother of two Clara Lau ran the Richmond Half in 2:33. Great results all- and way to go Team!

The next day the Club's rescheduled Janet Braunstein 5 Miler was run over at Hains point and we had some good results from three of our TMBC gals – racing machine Dara S ran another great time in the five mile with a clocking of 49:47, followed by Anne C in 51:31, and joined by Shawna B who is coming back from an injury in 53:24 – super work Ladies!

There will be NO TMBC next week – Thanksgiving, but for those in town I urge you to run the Club Alexandria Turkey Trot – a great race. More importantly, the race is our biggest money maker of the year and is why we can offer Club races for free, so PLEASE volunteer to help before the race if you are running – packet pickup all next week for instance – or if you are not running, please be there race day to help! Details, as always, on the Club website. In addition, 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 at 6 AM after warmup tomorrow!