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2 x 20 minutes @10 mile pace to 13.1 pace + 2x 400m in 5k, 200m jog

Fellow Endorphin Junkies –

The weather tomorrow will be nice, cooler with Temps at 62 degrees but with higher humidity at 90%, with little wind at 6 MPH. 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:

September 4, 2025 – 2 x 20:00 minutes in 10m to Half Marathon Race Pace, with 3:00 walk back to start plus water and standing rest combo, finishing with 2 x 400m in 5k, 200m jog in between

Water breaks are important ALL year round, especially when it humid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

NOTE: I expect to see your heart rates in the Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace, faster on 400s

Wolf Pack: 7:00 to 7:30 Pace, faster on 400s

Gazelles: 7:30 to 8:30 Pace, faster on 400s

Coyotes/MTP Trainees: 8:30 to 10:45 Pace, faster on 400s – Trainees can do 10 to 15 minutes on second Tempo run instead of 20 minutes

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs. We will finish with 2 x 400m in 5k pace, with a 200m jog in between for some speed sharpening.

Here is the Coach Big Guy Club News this week:

Marty McCormick went to New Jersey and blazed a 7-mile race, the Tim Kerr 7 miler in Avalon, NJ, running 41:21 for seven miles – by my calculation better than 5:55 per mile – 1st Master and 5th overall - way to go Marty!

In the Club rescheduled Bastille Day 5 5k on Sunday, we had a number of excellent performances by the TMBC Krewe:

David M 2nd AG 23:30

Yuko T 2nd AG 24:15

Gary M 1st AG 24:18

Pricsilla S 1st AG 26:18

Anne C 2nd AG 30:42

Dara S 1st AG 31:00

Lisa T 3rd AG 32:49

Coach Eunja 4th AG 33:45

A BIG turnout and even bigger results taking many of the top places in their age groups – great work Krewe!

The last race of the Summer Bunion Derby, the Steve Thompson 8k, is Sunday September 14th at 8 AM – details on the Club website: www.dcrrc.org 

Coach Big Guy returns and will be at Yorktown in the morning!

Distance Ladders – 1200m/400m/800m/1600m

Fellow Endorphin Junkies -

The weather Thursday will be terrific for August, cool with Temps in the mid 50s and with lower humidity at 80%, with wind at 5 MPH, and no chance of rain. We will remember this run fondly when it gets hotter! The Coach is heading to Austin Tonight, so Coach Andrew Golden will step in to do a better job than I could ever do leading the workout!

In spite of the great weather, you should still remember to bring fluids because you need them whenever you run – tomorrow at least 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:

August 28, 2025 – Distance Ladders – 1200m/400m/800m/1600m, all followed by 400m easy jogs – 400/800 in 5k Pace, 1200/1600 in 10k Pace Two Sets for Most, One for Newer Track Runners

This is a great workout to build Speed AND Stamina, but you still 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, particularly on the 400 & 800 in the middle of the workout. At these medium to long distances intervels, correct speed form is the key. 8 to 12 degrees 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 Report!

Several TMBC got a run in before dinner at the Club's Annual Picnic, Gary Morgans led for us with a 24:57 good for first in his age group, followed by the Admiral, Paul Ryan with a 26:50 for second in the same age group, followed by Coach Eunja who ran a 29:38, good for second in her age group. Big Congrats to the awesome TMBC Krewe!

Our next race is the Bastille Day 5K on Sunday, August 31st at Belle Haven Park. Come run with us!  Details and siign up for the race or to volunteer for Nate on the Club website: 

www.dcrrc.org

Happy running!

Coach Big Guy will still be in ATX so Coach Andrew Golden will be at the workout at Yorktown tomorrow!