Fellow Endorphin Junkies -
The weather Thursday will be almost perfect fall weather with Temps in the upper 40s, with lower humidity at only 65% and wind at 7 MPH. Despite the great weather, you should still remember to bring fluids because you need them whenever you run – especially tomorrow after every 2000m 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.
If you are running Marine Corps – let me know! Also – your workout tomorrow should be your last one, an easy 4 to 6 x 400m at Marathon pace, with 200m jogs in between, and standard 1 mile warm up/warm down. For the rest of us, workout as follows:
October 23, 2025 – TMBC: – 3 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, then 2 x 400m in 5k pace, 200m jog
Water breaks are important ALL year round, even when it is nice like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:45 Pace
Wolf Pack: 6:45 to 7:15 Pace
Gazelles: 7:15 to 7:45 Pace
Coyotes/MTP Trainees: 7:30 to 10:30 Pace
This week's workout is a base workout for those who have already run their fall marathons, aimed at building strength and endurance for your winter races. For Marine Corps runners, see above. For later marathons, this is a nice workout to maintain and build your fitness. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, it's important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – it's probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. The final two 400s at 5k pace will help sharpen you for the shorter races of the fall/winter.
Here is the Coach Big Guy Club News this week:
OK so nobody let me know their race results – c'mon people – you are due praise, let me give it! ;-)
It looks like the Club with be doing the National Capital race, but in a 10 mile and 5 mile variety instead of the traditional 20/5 milers, and out at Hains Point – details will be on the Club web page soon. Also, the Snowball series and dates, and some signups, are also on the DCRRC Homepage - check it out at dcroadrunners.org.
Happy running!
Coach Big Guy is back from the ACL Fest and the US Gran Prix, 10 Pounds heavier, but he will be at Yorktown tomorrow!
