Fellow Endorphin Junkies
The weather Thursday will be chilly in the lower 40s, with higher humidity at 81%, and wind at 4 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 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:
November 20, 2025 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong."ÂÂ
... and the Coach Big Guy Club Report –
Greeting TMBC faithful. We had some great results at Richmond by current and Alumni TMBC'ers. Brian Young threw down a Masters PR for him in 3:09:40, while Mark Bourgeois ran a crisp 3:46:40. Alumna Liz Ozeki smoked it in 2:51:29. Meanwhile, in the half, recent mother of two Clara Lau ran the Richmond Half in 2:33. Great results all - and way to go Team!
The next day the Club's rescheduled Janet Braunstein 5 Miler was run over at Hains point and we had some good results from three of our TMBC gals – racing machine Dara S ran another great time in the five mile with a clocking of 49:47, followed by Anne C in 51:31, and joined by Shawna B who is coming back from an injury in 53:24 – super work Ladies!
There will be NO TMBC next week – Thanksgiving, but for those in town I urge you to run the Club Alexandria Turkey Trot – a great race. More importantly, the race is our biggest money maker of the year and is why we can offer Club races for free, so PLEASE volunteer to help before the race if you are running – packet pickup all next week for instance – or if you are not running, please be there race day to help! Details, as always, on the Club website. In addition, 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 at 6 AM after warmup tomorrow!
