Fellow Endorphin Junkies -
The weather tomorrow will be cooler, with Temps in the upper-60s but high humidity at 91%, with some wind at 5 MPH, and cooling gusts up to 13 MPH, but 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 at Yorktown track in Greenbriar stadium 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 7, 2025 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
Just a couple of results reported – please email me with your results so the Krewe can lift you up! In Dewey Beach our own Coach Rich ran a nice 5k in the "Run for the Paws" in 26:37. The Admiral – Paul Ryan – not only did a great job as Race Director for the Club's "Meet of Miles" on Sunday, but also ran a 26:20 at the Anacostia Park Run
The next Bunion Derby Race is the Blumont 5k next Wednesday night August 13th at 6 PM– more details on the Club Website:dcroadrunners.org.
Happy running!
Coach Big Guy will be at Yorktown Thursday morning!
