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!
