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4 to 6 x 1000m in 5k, easy 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow will be fall-like, with Temps in the upper-40s and lower humidity at 69%, with some wind at 7 MPH, and cooling gusts up to 14 MPH, but 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 at Yorktown track in Greenbriar stadium 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:

October 16, 2025 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

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

Stallions: 5:15 to 6:30 Pace, 6 intervals

Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals

Gazelles: 7:15 to 8:15 Pace, 5 intervals

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals

This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m. For those of you running Marine Corps, this should be your last tough workout in your taper. Think about doing the first one or two 1000s in your marathon pace just to try it on for size!

In Coach Big Guy Club News –

Between Chicago and the Army 10 miler, I saw a lot of results – but if I missed you, PLEASE let me know your results!

At Chicago, Dan Catlaw showed us all these track workouts helped, as he ran a 3:22:33 – a more than 6-minute PR – way to go Dan!!! TMBC Lifers Rodrigo and Kristie had for them disappointing races, that we can only dream about running – Rodrigo in 2:42 and Kristie in 2:59, followed by TMBC alums Anne Marie Carson in 3:24 and Emily Riley in 3:44.

Not to be outdone, TMBC was well represented Sunday at the Army 10 Miler – I am sure I missed some of you, but several TMBC had great results. Assistant Coach Andrew Golden led DCRRC/TMBC finishers in 64:45, and close of his heals was Chris Walsh in 67:54. Way to GO Andrew and Chris!!! Coach Eunja helped TMBC Alum and former Coach Jill Brasky by pacing then finishing in 1:59, with Jill close behind – nursing a nagging injury the whole way – in 2:02.

Finally, TMBC Alum Ze Dagher ran a hilly first marathon in 3:11:19 – Great work Ze!

There doesn't seem to be anything on the schedule for the Club, but I know we always fill a cheer zone while others do a water stop – which I think is already filled but if you'd like to work or cheer email Eunja at dcroadrunners.org.

Happy running!

Coach Big Guy will still be in Austin for the US Gran Prix F1 race, but Assistant Coach Andrew Golden will be at Yorktown Thursday morning to lead!

12 to 16 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies:

The weather tomorrow morning will be very fall-like, with temps in the high 40s and lower humidity at 64%, and a bit of fall wind. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Workout as follows:

October 9, 2025 - 12 to 16 x 400m at 10K ("Cruise interval") Pace w/100m easy jogs in between

Water breaks are important ALL year round, even when it nice like tomorrow, so remember to hydrate before, during and after your runs – tomorrow each time you finish a 400 where we normally start the workout!

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

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

Wolf Pack: 6:15 to 6:45 Pace, 12 to 14 Intervals

Gazelles: 6:30 to 7:15 Pace, 12 to 14 Intervals

Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 12 Intervals

Head Coach Ed wanted 12 to 20, but I don't think any of the TMBC crew needs more than 16 tomorrow, hence why I adjusted the workout. But 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. If you need to, 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! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky! If you are running Chicago, like Dan, Rodrigo and Kristie, 4 to 8 400s in marathon pace with walks in between is a nice final workout before your race – good luck!

In Club news from Coach Big Guy ...

On September 21, Lisa and Coach Eunja ran the Berlin Marathon, on a warm day that slowed or stopped a lot of runners, but Coach E and Lisa persevered - with a 5:00:31 for Eunja and 5:30:08 for Lisa. They were able to walk to the Beer Hall for some Octoberfest afterwards, so I will call that a big win for both of these tough ladies! If any you are racing elsewhere this week besides our trio at Chicago let me know your results!

Happy Running!

Coach Big Guy will be in Austin the next two weeks, but Coach Andrew Golden will more than ably fill in for me and be at practice tomorrow!