Fellow Endorphin Junkies -
The weather Thursday will be terrific for August, cool with Temps in the mid 50s and with lower humidity at 80%, 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:
August 28, 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 & 800 in the middle of the workout. At these medium to long distances intervels, 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!
Several TMBC got a run in before dinner at the Club's Annual Picnic, Gary Morgans led for us with a 24:57 good for first in his age group, followed by the Admiral, Paul Ryan with a 26:50 for second in the same age group, followed by Coach Eunja who ran a 29:38, good for second in her age group. Big Congrats to the awesome TMBC Krewe!
Our next race is the Bastille Day 5K on Sunday, August 31st at Belle Haven Park. Come run with us! ÂÂ Details and siign up for the race or to volunteer for Nate on the Club website:ÂÂ
Happy running!
Coach Big Guy will still be in ATX so Coach Andrew Golden will be at the workout at Yorktown tomorrow!
