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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!

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!