Fellow Endorphin Junkies -
The weather Thursday will be chilly in the lower 40s, with lower humidity at 60%, and wind at 6 MPH. Despite this ideal weather if you are dressed for it, please remember to bring fluids because you need them whenever you run – tomorrow after every two intervals! 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:
November 12, 2025 - 6 to 8 x 800m in 5k Pace with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 8 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals
· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals
If you are recovering from a Marathon, Coach Ed says no more than 6 intervals and slow to 10k/10m pace. I would add if you are running the Clubs National Capitol 10m/Janet Braunstein 5m on Sunday, sharpen with only Six intervals and ease into 5k pace. For the rest, this is another speed workout guaranteed to build both strength and stamina for your winter races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the far turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. For almost all of us, 6 to 8 intervals will be fine, But if you are feeling very frisky, you could do one or two more to get 9 or 10 intervals.
... and the Coach Big Guy Club Report –
Greeting TMBC faithful. I did not see nor did I receive any news about results with one exception. TMBC stalwart for many years Gary Morgans recently discovered that he holds two all-time Cherry Blossom results – in both the 5k (yes they also run a 5k that day) and the Double Blossom – in his 70 to 74 Age Group, proving if you keep at it you can set some records – Congrats Gary!
For the rest of you, please let me know your winter racing plans as well as results so we can hand out the kudos.
The National Capital (now) 10 Mile and Janet Braunstein 5 Mile races are now rescheduled for this Sunday morning November 16 at Haines Point. Plus, the Snowball Series dates are on the website with some details and links to race. You can register for both races and some of the Snowball races on the club website:ÂÂ www.dcroadrunners.org.
Happy running!
Coach Big Guy will see you tomorrow morning at Yorktown Track!
