Fellow Endorphin Junkies -
The weather Thursday will be cooler with Temps in the mid 60s, with slightly lower humidity at 83% and wind at 5 to 9 MPH. Despite the cooler weather, you should 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 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:
September 11, 2025 – 10 to 16 x 500m in 5k pace, with 300m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 14 - 16 Intervals
· Wolf Pack: 6:30 to 7:00 Pace, 12 – 14 Intervals
· Gazelles: 7:00 to 7:45 Pace, 10 to 12 Intervals
· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals
This is another speed workout guaranteed to build both strength and stamina for your Fall races. I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In Club news from Coach Big Guy ...
Did not hear from any of you this week, and did not see any results on Strava, so please email me your race results!
The last race of the Summer Bunion Derby is the Steve Thompson 8K on Sunday September 14th at 8 AM – details on the Club website:ÂÂ ÂÂ www.dcrrc.org
Happy Running!
Coach Big Guy will be at Yorktown in the morning!
