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 5:15, 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 chilly – but warmer than the last few days - – in the upper 30s, but lower humidity, and some definite wind and gusts. 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 22, 2026 – TMBC: 3 to 4 x 1600m in 8k Pace, with 400m jogs between
Stallions: 5:45 to 6:30 Pace, 4 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals
Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals
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."
... and the Coach Big Guy Club Report –
Greeting TMBC faithful. No race reports from anyone – PLEASE let me know when you are racing so we can encourage you and others! BigGuy at dcroadrunners dot org.
The next Club race is the Valentines 8k on Sunday February 8th – detail to sign up or volunteer are on the club website: www.dcroadrunners.org.
Happy Running!
Coach Andrew will see you at 6 AM after warmup tomorrow, while Coach Big Guy is still searching for an open track in Austin!
