Fellow Endorphin Junkies -
The weather Thursday will be terrific again this week, cool with Temps in the low 50s and with lower humidity at 72%, 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:
April 24, 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 & 800in the middle of the workout. At these medium to long distances, 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!
Greetings Thursday Morning Track Fans. I hope you all enjoy the beautiful weather as it is making a glorious end to Spring. Summer racing is right around the corner, but first – the Mountaintop – BOSTON 2025!
At least three TMBC runners I was following starred at Boston. Rodrigo did the one-week turnaround – racing in Europe at Rotterdam Marathon last week (2:37), then flying to Boston to race this Monday and still threw down an awesome 2:44 – which we will call a "DamBoston Double!" ;-) Dexter S had a great race and finished in 3:25, which I believe was another BQ for him – way to go Dex!
Coach Anna has been recovery from a leg injury all Spring but still managed what she is calling the Boston "Dacus Double" – a 3:41 marathon in the morning, followed by a two hour "marathon" concert by Lucy Dacus that night – Impressive!
There were many TMBC Alumni running Boston, including Cassandra D, who threw down a 3:18, Lauren F, who smoked a 3:25, Walter B, who finished a great race in 3:31, Anne Marie Carson crushed it in 3:33, and finally Sarah N ran a nice 3:44. Huge Congrats to the entire awesome Boston TMBC Krewe!
If 20 DCRRC runners sign up for Saturday's "BunnyHop 5k," we will get a team table to sign up people for the Club and Traing Programs - details on the Club Website.
Happy running!
Coach Big Guy will be in ATX so Coach Andrew Golden will be at the workout at Yorktown tomorrow!
