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3 to 5 x 1600m in 10k w/400m Jogs

Fellow Endorphin Junkies -

The weather tomorrow will still be warm, with Temps in the low-70s and high humidity at 91%, with some wind at 6 MPH, so remember to bring fluids because you need them whenever you run especially when it is warm and humid – 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. Coach Big Guy is in Austin, so Coach Eunja is standing in and doing a much better job kicking things off! Workout as follows:

July 10, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace for 1600s, 4 to 5 intervals

Wolf Pack: 6:30 to 7:15 Pace for 1600s 4 intervals

Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals

Coyotes/MTP Trainees for 1600s: 8:00 to 10:00 Pace, 3 intervals

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 from long distance form to speed work form – 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, 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 too tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – "Last Set, Best Set!" - remember to work towards negative splits! In this workout, those 400s give you a chance to flash your speed for the "Best Set!"

... and the Coach Big Guy Report –

The TMBC Krewe did a great job at the Club July 4th Age-Handicapped 4 Miler:

Ken S 9th 27:57

Yuko T 19th 30:52

Gary M 23rd 34:05

Paul R 28th 35:07

Donna L 33rd 37:06

Pricilla S 35th 34:38

Elise M 36th 31:39

Eunja R 59th 40:43

Dara S 60th 39:40

Lisa T 65th 45:15

The next Club Race is the Bastille Day 5k Monday July 14th at 6 PM Details and sign up to race or to volunteer are at the Club's website: www.dcroadrunners.org

Please remember to email me your results – bigguy at dcroadrunners dot org.

Happy running!

Coach Big Guy is in ATX, so Coach Eunja will see you at Yorktown Track at 6 AM after warmup tomorrow!

10 to 14 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies -

The weather Thursday will be cooler with Temps in the lower 70s, with slightly lower humidity at 89% and wind at 5 MPH. Due to the warmer weather, you should 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 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:

July 3, 2025 – 10 to 14 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 12 - 14 Intervals

· Wolf Pack: 6:30 to 7:00 Pace, 11 – 12 Intervals

· Gazelles: 7:00 to 7:45 Pace, 10 to 11 Intervals

· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your Summer races. Speaking of racing, if you are racing Friday morning at the Age-Handicapped July 4th 4-Miler, either skip the workout or show up and I believe 4 to 6 intervals in 10k rather than 5k are more than enough. For the rest, tomorrow I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In Club news from Coach Big Guy ...

Did not hear from any of you this week, and I actually only saw one result on Strava, so please email me your race results!

Our one result was Coach Rich out at the shore, racing up a storm on a hot and humid day. Coach Rich ran a 28:43 at the Bebe's Hero 5k at the Delaware shore – great work Rich!

The next Bunion Derby Race is the Age-Handicapped 4 miler at 8 AM Friday at Carderock, followed by the July 14th Bastille Day race. Details for both on the Club website https://www.dcroadrunners.org/.

Happy Running!

Coach Big Guy will be at Yorktown in the morning!