Fellow Endorphin Junkies -
The weather Thursday will be okay, cool with Temps in the upper 50s, with higher humidity at 83%, with wind at 12 MPH but gusting higher, and a definite chance of light rain.
In spite of the decent weather, 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 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:
May 22nd, 2025 - 6 to 8 x 800m in 5k 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. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.
... and the Coach Big Guy Club Report –
Greetings Thursday morning faithful. I had no emails re race results and saw nothing on Strava, thus continuing the Post-Boston spring lull. The Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, and TMBC's own Admiral Paul Ryan is the meet director for the WDF/RATW and asked me to give you all this message "The WDF/RATW 5k is June 8 and kicks off the club's Bunion Derby series. Paul Ryan, a TMBC alum, is the race director. He needs 8 volunteers and currently has 3. If you're not planning to run, please consider volunteering!" Let's help the Admiral out! For race signups and to volunteer check the website at:ÂÂ ÂÂ www.dcroadrunners.org.
Happy running!
Coach Big Guy will see you tomorrow morning at Yorktown Track!
