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Distance Ladders

Fellow Endorphin Junkies -

The weather Thursday will be okay, cool with Temps in the upper 50s, with higher humidity at 83%, with wind at 6 MPH but gusting higher, and a definite chance of light rain.

In spite of the decent weather, you should 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 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:

May 29th, 2025 - Distance Ladders – 400m/400m/800m/800m/1200m/800m/800m/400m/400m at 5k Pace, all with 400m easy jogs except 200m easy jogs after the 400s

· Stallions: 5:30 to 6:30 Pace

· Wolf Pack: 6:15 to 7:00 Pace

· Gazelles: 6:45 to 7:45 Pace

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

There are a lot of intervals to run (nine), and a lot of jogs in between, so if you want to shorten the workout, just skip the third 800m (I plan to) – and thus finish 1200/800/400/400. You 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 on the back end of the workout. At these short to medium distances, correct sprint form is the key. 8 to 12 degree 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 Club Report!

Greetings Thursday morning faithful. Only race reported this past week – Marty McCormick still burning up the roads - Marty ran a 27:16 for 5 miles – that's 5:27 per mile for those bad at math – good for 2nd Overall Master – Wow - Great race Marty!

The Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, and TMBC's own Admiral Paul Ryan is the meet director for the WDF/RATW and asked me to give you all this message - The WDF/RATW 5k is June 8 and kicks off the club's Bunion Derby series needs 8 volunteers and currently has 5 – including your Coach. SO, if you're not planning to run, please consider volunteering!" Let's help the Admiral out! For race signups and to volunteer check the website at:

Hope everyone has a great Memorial Day weekend. Happy running!

Coach Big Guy will see you all the workout at YHS tomorrow!

6 to 8 x 800m in 5k, slow 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be okay, cool with Temps in the upper 50s, with higher humidity at 83%, with wind at 12 MPH but gusting higher, and a definite chance of light rain.

In spite of the decent weather, you should 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 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:

May 22nd, 2025 - 6 to 8 x 800m in 5k with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals

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

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

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

This is another speed workout guaranteed to build both strength and stamina for your Summer races! These are tougher than they look, so try to finish strong - push that last 100 as you come around the 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. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.

... and the Coach Big Guy Club Report –

Greetings Thursday morning faithful. I had no emails re race results and saw nothing on Strava, thus continuing the Post-Boston spring lull. The Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, and TMBC's own Admiral Paul Ryan is the meet director for the WDF/RATW and asked me to give you all this message "The WDF/RATW 5k is June 8 and kicks off the club's Bunion Derby series. Paul Ryan, a TMBC alum, is the race director. He needs 8 volunteers and currently has 3. If you're not planning to run, please consider volunteering!" Let's help the Admiral out! For race signups and to volunteer check the website at:  www.dcroadrunners.org.

Happy running!

Coach Big Guy will see you tomorrow morning at Yorktown Track!