Fellow Endorphin Junkies -
The weather Thursday will be a little challenging, cool with Temps in the mid 50s and with High humidity at 99%, with wind at 5 MPH, and significant chance of rain – although it looks like there may be a drier window between 6 and 7 – just in time! Do still bring water for hydration, no less than every other interval. The Coach is back in Austin this week preparing to fly to Honduras to speak on AI law, so Coach Andrew Golden will step in to do a better job than I could ever do leading the workout! 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 30, 2025 – Distance Ladders – 800m/1200m/800m/1600m/800m, all followed by 400m easy jogs – 800s in 5k Pace, 1200/1600 in 10k Pace
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 1200 & 1600m in the middle of the workout. At these medium to long distances, 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!
Greetings Thursday Morning Track Fans. I hope you all have been enjoying the fall weather, we are having a lot less trouble than our Caribbean neighbors. Winter racing is right around the corner, and signups are on the Club website for the first couple of Snowball races, as well as the rescheduled National Capitol Race, now a 10 and 5 miler. Details on the Club website: www.dcroadrunners.org.
I only have one result this week, one I missed, congrats to Brian Young who had a Masters PR at the Army 10 Miler in 64:40. Please send me your results!
Happy running!
Coach Big Guy will be in ATX so Coach Andrew Golden will be at the workout at Yorktown tomorrow!
