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3 to 5 x 1600m in 10k, 400m jogs + 2 x 400m in 5k, 200m jog

Fellow Endorphin Junkies

The weather tomorrow will be changeable, with Temps at 70 degrees but very high humidity at 96%, with wind at 6 to 13 MPH, and some chance of rain. You should still remember to bring fluids because you need them whenever you run – tomorrow after every interval (except the 400s)! 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:

September 25, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog in between

Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 4 to 5 x 1600m

Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 4 to 5 x 1600m

Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 3 to 5 x 1600m

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace 400s, 3 to 4 x 1600m

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 –

Only one result found – actually sent – this week – Ken Strazzeri ran the Ocean City, NJ Half Marathon on Sunday 9/21 and finished 24th overall out of 1200 finishers, and first in the 45-49 age group – he won a beach towel! - in 1:30:37 for his second fastest half marathon. It was a good course with two bridge crossings (same bridge back and forth). Most importantly, the post-race food was amazing with fresh pizza, soft pretzels, donuts, and popcorn directly from the boardwalk shops. Sign me up next year!

Coach Eunja's Reading and Running Book Club meets Sunday the 28th at 4 PM - details are on the Club website at www.dcroadrunners.org

Happy Running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!

6 to 10 x 800m in 10k to 5k pace, 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be slightly warmer at the low to mid 60s, high humidity at 95%, wind at 5 to 12 MPH, and with some chance of rain. Due to this weather, please remember to bring fluids because you need them whenever it is humid like this – 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:

September 18, 2025 - 6 to 8 x 800m in 10k down to 5k Pace with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 8 - 10 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 7 – 9 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 8 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 Fall 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. For almost all of us, 6 to 8 intervals will be fine – only the strongest should consider 9 or 10, particularly if you are only doing 200m jogs during the 10k pace intervals. If you are feeling very frisky, you could do more, but given the humidity, your mileage (so to speak ;-) ) may vary.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. Many of you ran the Steve Thompson 8k last Sunday morning when we got our first taste of the lovely weather we've been enjoying this week, and you showed well!:

Gary M 9th OA, 1st AG 42:18

Anne C 1st AG 53:23

Dara S 1st AG 54:11

There were also some GREAT performances in the DC Half Marathon this past Sunday – so many races, so many choices, but I only got through the first 2000 so if I missed you please send me your results and I will make up for it next week. This was a HUGE race, with thousands running, so places may see far back, but they were actually in the top tiers! Leading the TMBC Krewe, Christie Wetzel finished 6th in here AG, but 16th overall female in 1:24:29 – AMAZING! Close on her heels was Arielle Weiner, who had not trained as well as she hoped, but still finished 10th in her AG and 23rd Overall female – FABULOUS! Right behind her was Mike Lurie who was 18th in his AG, and the top 4% of males in 1:27:07 – SMOKIN! Finally, Chris Walsh kicked rear end in 1:33:52 – EXCELLENT! Congratulations to all who ran the race and kudos for these tremendous performances!

Please let me know your fall racing plans as well as results so we can hand out the kudos.

Happy running!

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