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4 to 6 x 800m in 10k with 200m jog/walks

Fellow Endorphin Junkies -

The weather Thursday will be very cold with Temps in the teens and with lower humidity at 68%, very windy at 16 MPH with gusts up to 30 MPH – so "Real Feel" will be Negative 2 degrees at 6 AM when we traditionally start the workout. While I will be out there because I am always out there for you TMBC regulars (when I am in town), I will understand if everybody skips the workout and tries to do this either later in the day at Yorktown or W&L, or on safe city streets where you can do "Three Minutes at Speed, with One Minute Jogging" as suggested by Coach Ed.

At both Yorktown and W&L there is only one lane open – and not even a full lane – just a snow shovel width lane approximately where Lane 1 is hidden under the snow and ice. When I checked Yorktown about an hour ago there were only a few small icy patches in the cleared lane, but we will still have to be careful tomorrow. I am directing that the cleared lane be used only by those runners while running the intervals, and then the jogging/walking should be done on the snowy parts of the track to keep the cleared lane open for those at speed – BE CAREFUL IN ANY EVENT.

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so those of you crazy enough to join me please get there early to warm up – say by 5:40 AM – I suggest warming up tomorrow OUTSIDE the track by running up and down Greenbriar Street, which is not too busy and clear of snow and ice.. Workout as follows:

January 9, 2025 – TMBC: 4 to 6 x 800m in 10k Pace, with 200m snow jog/walks 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

Tomorrow is simple – just make sure your 800 interval is smooth and you pay attention to the conditions and your fellow runners – if you get out at all, you just want to put in the effort.

... and the Coach Big Guy Report –

We had three runners do well in the Al Lewis 10 Miler: Elise M finished second in her Age Group with a 1:07:39 – Fabulous – Dara S also finished 2nd in her Age Group with a 1:44:1, and Anne C ran 4th in her Age Group with a 1:45:17, while Mark B and Coach Big Guy volunteered along with Race Director Miguel C. In the 5 Miler, we had a couple of first places in their Age Group by Lisa T and Coach Eunja, who jogged/walked her way – while recovery from an injury – to first in her Age Group.

The next Snowball Series Race is January 26th – the Belle Haven 8k – with a 7 AM start – and we need volunteers to help - for those running sign up for the race or to volunteer on the Club Website: dcroadrunners.org.

Happy running!

Coach Big Guy may see you a few of you crazies at Yorktown Track at 6 AM after warmup tomorrow!

3 x 1600m in 10k, 400m Jogs

Fellow Endorphin Junkies -

The weather Thursday will be quite cold with Temps in the lower 30s and with lower humidity at 52%, a little windy at 12 MPH with gusts up to 28 MPH. Many of you ran the Club Resolutions & Predictions 5k – you should stay in bed! For the rest of us, Coach Big Guy will be there, but you should still remember to bring fluids because you need them whenever you run – tomorrow after every interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow 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:

January 2, 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 from long distance form to speed work form – 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, 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 too tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – "Last Set, Best Set!" - remember to work towards negative splits!

... and the Coach Big Guy Report –

TMBC was well represented today at the Resolutions & Predictions 5k, with former Coach Rich doing his Swan Song as Race Director and Coach Big Guy cheering many of you all on to a great start to the New Year. Here are the results:

Resolutions & Predictions 5k

Zach S - 17:13 3rd Overall – Great Race!

Brian Y - 20:13 3rd Age Group – Great Run!

Elise M - 20:24 2nd Overall Female, 1st Age Group – Smokin!

Mark B - 25:10 – Back in the Saddle!

Pricilla S - 25:17 – 3rd Age Group – Way to go!

Kevin C - 25:46 – Nice!

Paul R - 25:46 – 1ST Age Group – the Ageless Wonder Strikes Again!

Hope S - 28:28 – Running For Two, Still has got IT!

Anne C - 29:03 – Good Work!

Lisa T - 32:30 – Good Work!

Miguel C - 45:07 – Pacing his young daughter!

The next Snowball Series Race is this upcoming Sunday the 5th – Al Lewis 10 Miler and 5 Miler – with a 8 AM start – and we really need volunteers to help TMBC's own Miguel Cuya, the Race Director, for those running sign up for the race or to volunteer on the Club Website:dcroadrunners.org.

Happy running!

Coach Big Guy will see you a few of you at Yorktown Track at 6 AM after warmup tomorrow!