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10 to 16 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies -

The weather Thursday will be cooler with Temps in the mid 60s, with slightly lower humidity at 83% and wind at 5 to 9 MPH. Despite the cooler weather, you should remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington 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:

September 11, 2025 – 10 to 16 x 500m in 5k pace, with 300m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 14 - 16 Intervals

· Wolf Pack: 6:30 to 7:00 Pace, 12 – 14 Intervals

· Gazelles: 7:00 to 7:45 Pace, 10 to 12 Intervals

· Coyotes/MTP Trainees: 7:45 to 9:30 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your Fall races. I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.

In Club news from Coach Big Guy ...

Did not hear from any of you this week, and did not see any results on Strava, so please email me your race results!

The last race of the Summer Bunion Derby is the Steve Thompson 8K on Sunday September 14th at 8 AM – details on the Club website:  www.dcrrc.org

Happy Running!

Coach Big Guy will be at Yorktown in the morning!

2 x 20 minutes @10 mile pace to 13.1 pace + 2x 400m in 5k, 200m jog

Fellow Endorphin Junkies –

The weather tomorrow will be nice, cooler with Temps at 62 degrees but with higher humidity at 90%, with little wind at 6 MPH. You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington 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:

September 4, 2025 – 2 x 20:00 minutes in 10m to Half Marathon Race Pace, with 3:00 walk back to start plus water and standing rest combo, finishing with 2 x 400m in 5k, 200m jog in between

Water breaks are important ALL year round, especially when it humid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

NOTE: I expect to see your heart rates in the Low to Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace, faster on 400s

Wolf Pack: 7:00 to 7:30 Pace, faster on 400s

Gazelles: 7:30 to 8:30 Pace, faster on 400s

Coyotes/MTP Trainees: 8:30 to 10:45 Pace, faster on 400s – Trainees can do 10 to 15 minutes on second Tempo run instead of 20 minutes

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate a little more quickly and steadily to 10m pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs. We will finish with 2 x 400m in 5k pace, with a 200m jog in between for some speed sharpening.

Here is the Coach Big Guy Club News this week:

Marty McCormick went to New Jersey and blazed a 7-mile race, the Tim Kerr 7 miler in Avalon, NJ, running 41:21 for seven miles – by my calculation better than 5:55 per mile – 1st Master and 5th overall - way to go Marty!

In the Club rescheduled Bastille Day 5 5k on Sunday, we had a number of excellent performances by the TMBC Krewe:

David M 2nd AG 23:30

Yuko T 2nd AG 24:15

Gary M 1st AG 24:18

Pricsilla S 1st AG 26:18

Anne C 2nd AG 30:42

Dara S 1st AG 31:00

Lisa T 3rd AG 32:49

Coach Eunja 4th AG 33:45

A BIG turnout and even bigger results taking many of the top places in their age groups – great work Krewe!

The last race of the Summer Bunion Derby, the Steve Thompson 8k, is Sunday September 14th at 8 AM – details on the Club website: www.dcrrc.org 

Coach Big Guy returns and will be at Yorktown in the morning!