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

Fellow Endorphin Junkies –

The Yorktown track artificial turf resurfacing continues, and they have blocked parts of the track, so we will have to move TMBC to the W&L track this Thursday and for the rest of December. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy street side gate VERY easily and get your warm up laps in – hopefully we will have one gate open by 5:40.

Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be cold – under freezing, but lower humidity, low wind, and no chance of rain. When conditions are like this, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if they get higher, slow down! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Washington Liberty High School track at 6:00 AM sharp - so please get there early to warm up – say by 5:40 AM. Workout as follows:

December 11, 2025 - 4 to 5 x 1000m in 10k Pace with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 5 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 5 Intervals

· Gazelles: 6:45 to 7:45 Pace, 4 - 5 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 4 - 5 Intervals

If you are running the Club's Founder's Half Marathon on Sunday, sharpen with only 3 to 4 to intervals and run the final 200m of each in 5k pace. For the rest, this is another speed workout guaranteed to build both strength and stamina for your winter races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the final 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.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. There are some race results to report, and these were the ones I saw or received by email:

Club Bread Run 10k

Ken S finished as 2d M45-49 in 42:20

David M finished as 1st M60-64 in 44:07

Elise M finished as 1st F30-35 in 44:34

Chris W finished as 4th M35-39

Yuko T finished as 1st F55-59 in 53:24

Gary M finished 1st M70-74 in the exact same time of 53:24

Coach Eunja finished as 4th F50-54 in 59:28

Donna L finished as 4th F60-64 in 66:17

Anne C finished as 5th in F60-64 in 66:22

Liz Ozeki won for women in the Jingle Bell Jog 8k with a time of 30:34

Congratulations to all the TMBC runners!

The Snowball Series dates are on the website with some details and links to race, including the Bread Run this Sunday morning December 7th. You can register or volunteer on the Club website: www.dcroadrunners.org. Just a quick reminder – NO TMBC NEXT WEEK – Holiday Relays instead - the Holiday Relays are for the entire Club including the TMBC on Wednesday Night, December 17th, at Washington Liberty, followed by a Club Holiday party hosted by Coach and Mrs. Big Guy at Chez Big Guy, 4725 Rock Spring Road, Arlington, VA 22207. This is a good bye for the Big Guy, who is moving full time to Austin in January – please come say good bye!

Happy running!

Coach Big Guy will see you tomorrow morning at W&L Track!

6 to 8 x 800m in 10k, slow 200m jogs

Fellow Endorphin Junkies –

The Yorktown track artificial turf resurfacing continues, and they have blocked parts of the track, so we will have to move TMBC to the W&L track this Thursday and for the rest of December. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy street side gate VERY easily and get your warm up laps in – hopefully we will have one gate open by 5:40.

Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be cold – under freezing, but lower humidity, low wind, and no chance of rain. When conditions are like this, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if they get higher, slow down! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Washington Liberty High School track at 6:00 AM sharp - so please get there early to warm up – say by 5:40 AM. Workout as follows:

December 4, 2025 - 6 to 8 x 800m in 10k Pace with 200m jog recovery in between

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

· Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals

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

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

If you are recovering from a Marathon, Coach Ed says no more than 6 intervals. I would add if you are running the Club's Bread Run on Sunday, sharpen with only 4 to 6 intervals and ease into 5k pace. For the rest, this is another speed workout guaranteed to build both strength and stamina for your winter races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the far 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.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. There were a lot of Turkey Trot Results to report, and these were the ones I saw or received by email:

DCRRC Alexandria 5 Miler

Rodrigo V. finished 15th M30-39 in 27:37

Mike L finished as 14th Overall Master in 30:22

Ze D finished as 15th Overall Master in 30:54

Elise M finished in 20th F30-39 in 34:41

Hope S finished in 39:59 – pushing a stroller with most recent addition to her family!

Mark B finished in 43:32, despite having just run the Richmond Marathon

Coach Eunja finished in 45:28

And, as always bringing up the rear, Coach Big Guy finished in 46:35

Both Mark and Coach E blew past Coach Big Guy in the final mile

Arlington Turkey Trot 5k (short by about .1 miles)

Christie Wezel finished 3rd in her Age Group in 18:06

Ron W Arlington finished the 5k in 21:36

Gary M finished First in the M70+ AG in 22:05

Marty M finished in 26:53, but he was pacing his son

Shawna B finished in 31.04

TMBC Alumna Coach Rich ran 26:53 Lewes DE 5k Turkey Trot w his family. TMBC Alumna Liz Ozeki ran the Savannah 4-Miler Turkey Trot in 23:27, and apparently finished first and got the trophy on her flight home. Finally, TMBC Alums Anne Marie C ran 30:57 in the Grand Rapids Turkey Trot 5k with friends, after running a 1:48 half marathon warm up before the race!!! Husband Kris P set a 21:52 PR in that same 5k. Congratulations to all the TMBC runners/trotters!

The Snowball Series dates are on the website with some details and links to race, including the Bread Run this Sunday morning December 7th. You can register or volunteer on the Club website: www.dcroadrunners.org. Just a quick reminder – the Holiday Relays are for the entire Club including the TMBC on Wednesday Night, December 17th, at Washington Liberty, followed by a Club Holiday party hosted by Coach and Mrs. Big Guy at Chez Big Guy, 4725 Rock Spring Road, Arlington, VA 22207. This is a good bye for the Big Guy, who is moving full time to Austin in January – please come say good bye!

Happy running!

Coach Big Guy will see you tomorrow morning at W&L Track!