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

Fellow Endorphin Junkies

The weather tomorrow will be changeable, with Temps at 71 degrees but higher humidity at 90%, with little wind at 8 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:

August 21, 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 –

Lots of results to report this past week - the TMBC Krewe did a great job at the Bluemont 5k!:

Chris W 4th AG 20:59

Elise M 2nd AG 21:10

Gary M 2nd AG 25:04

Yuko T 2nd AG 25:48

Paul R 3rd AG 26:27

Eunja R 6th AG 28:51

Anne C 2nd AG 29:26

Dara S 1st AG 30:11

Lisa T 33:21

Yves N 36:56

The next Club race and event will be the 3-Mile Cross Country Race and Club Picnic on Saturday, August 23 at Nottoway Park. We'll have a kiddie race, then the adult race, and then, it's time to eat, drink and be merry! Be sure to sign up so our race directors, Miguel Cuya and Ruby Len, knows how much to order from District Taco and the ice cream truck. Also, please volunteer to help if you can; we need lots of folks to set up, tear down and clean up after the picnic. Details and sign ups are on the Club website at www.dcroadrunners.org

Happy Running!

Coach Big Guy will be in Austin, but Assistant Coach Andrew Golden will see you at 6 AM after warmup tomorrow!

6 ti 8 x 800m in 10k to 5k pace, 400m jogs

Fellow Endorphin Junkies -

The weather Thursday will be warmer with Temps in the mid 70s, with high humidity at 91%, with wind at 5MPH amd a little chance of rain. Due to this weather, please remember to bring cold fluids because you need them whenever it is warm like this – 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 14, 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, 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. Coach Ed split these into two groups, with the first group at 10k pace, but only 200m recovery. If you are feeling very frisky, you could do that, but given the heat, perhaps a 400m recovery would be better. For almost all of us, 6 intervals will be fine – only the strongest should consider 7 or 8, particularly if you are only doing 200m jogs during the 10k pace intervals. I would do half at 10k, then pick up the pace to 5k pace on the last few intervals.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. Admiral Paul ran another Park Run 5k this weekend and my memory is dim but on Strava I believe he ran just over 26 minutes, and a 40+ second improvement from the prior race a week or two before that – great Work Paul!

Ken Strazzeri branched out to the Triathlon at the "Tri AC" in Atlantic City. He had a tough time in the swim, finishing only in 90th place, but picked it up a lot on the bike and crushed the 5k (Sprint Tri) with a 21:51 after the swim and Bike! That run time was third in his Age Group, and 28th overall, which resulted in a 6th place in his age group and 90th out of almost 600 participants – Fabulous work Ken!

The next Club race is the Bluemont 5k tonight. For race signups and to volunteer check the website at: www.dcroadrunners.org.

Happy running!

Coach Big Guy is traveling but Coach Eunja see you tomorrow morning at the Yorktown Track!