Fellow Endorphin Junkies –
The Yorktown track artificial turf resurfacing continues, and they have blocked parts of the track, so we will have to move TMBC to the W&L track this Thursday and for the rest of January. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. Tuesday morning the Stafford gate was open by 5:45, but you never know – remember that you can hop the fence on the Quincy street side gate VERY easily and get your warmup laps in – hopefully we will have one gate open by 5:40.
Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be cold – under freezing, but lower humidity, low wind, and no chance of rain. When conditions are like this, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if they get higher, slow down! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Washington Liberty High School track at 6:00 AM sharp - so please get there early to warm up – say by 5:40 AM. Workout as follows:
January 8, 2026 – 12 to 14 x 400m in 10k Pace, with 100m jogs
Stallions: 5:30 to 6:30 Pace, 13 to 14 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 13 to 14 Intervals
Gazelles: 7:15 to 8:00 Pace, 12 to 13 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals
As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!
... and the Coach Big Guy Report –
I am VERY happy to announce that Thursday Morning Breakfast Crew will continue after my departure to Austin, although you can still count on me to do the weekly emails and visit occasionally, especially since Mrs. Big Guy is remaining in Arlington until September. Let's give a huge round of Applause to new Co-Head Coach Andrew Golden, who has graciously agreed to kick thing off on Thursday mornings, and remember to encourage you and remind you to mind your form! ;-) He will be helped by Coach Eunja and Coach Anna and even me occasionally when he is out of town and unable to make it – MANY THANKS ANDREW!
Last week was "Moving Hell" for the Big Guy, so race results will have to wait until next week. Still, I know several of you had some great races the past couple of weeks – and since I will be in Ausitin – PLEASE send me your race results!!!
The next Club race is this Sunday at 8 AM (Al Lewis 10 Miler) and 8:15 AM (5 Miler), at Haines Point – details are on the Club Website, including registration – and importantly – as we really need volunteers – a link for volunteering.
Happy running!
Coach Big Guy is still in Arlington and will see you at W&L Track at 6 AM after warmup tomorrow along with Co-Head Coach Andrew!
