Fellow Endorphin Junkies -
The weather Thursday will be terrific, cool with Temps in the low 50s and with lower humidity at 75%, with wind at 5 MPH, and no chance of rain. 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 distance 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:
October 2, 2025 – Distance Ladders – 1200m/400m/1200m/1600m, all followed by 400m easy jogs – then 200 fast/200m jog/200m fast/200m jog/400m fast/200m jog/800m fast all fast interval at 5k, but longer can be 10k
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 short & fast intervals at the end of the workout. At these distances, correct speed form is the very 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!
The Club's National Capital 20 Miler and Janet Braunstein 5 miler are this Sunday at 7 AM – signups appear to still be open, and the Club REALLY needs some volunteers to help – and bonus – all volunteers get a cool hoodie and some even get $ - so head to the Club website and volunteer or signup!:ÂÂ www.dcrrc.org
Happy running!
Coach Big Guy will be at the workout at Yorktown tomorrow!
