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2 x 20 minutes @10 mile pace

Fellow Endorphin Junkies –

Merry Christmas, Happy Hanukkah, and Happy Holidays to you and yours from Coach & Mrs. Big Guy! I know many of you all are travelling or with family, but the Coach will be at Yorktown in the morning for those who want to run off those Christmas Calories and start off Boxing Day with an easy workout. The weather tomorrow will be nice, cold with Temps in the lower 30s, with little wind at 6 MPH, and little chance of rain. 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 tomorrow at 6:00 AM sharp, with announcements before - so please get there early to warm up – say by 5:40 AM. Workout as follows:

December 26, 2024 – 2 x 20:00 minutes in 10m Race Pace, with 3:00 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, even when it is nice 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

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

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.

Here is the Coach Big Guy Club News this week:

No race reports this week, but speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a new year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon on New Year's Day! Our own Coach Rich is Race director, and he would LOVE to see you and have some help. Register to run at https://www.dcroadrunners.org/, or Coach Rich could still use some help, so to volunteer please go to to  https://www.dcroadrunners.org/volunteer/pr5k.

Happy running!

Coach Big Guy will be at Yorktown in the morning!

Holiday Relays Wednesday! No TMBC this Week!

Fellow Endorphin Junkies:

This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM TOMORROW NIGHT - Wednesday, December 18th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. Coach Ed will split everyone into hopefully competitive two-person teams, alternating between team members a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour and fellowship for Club Members will follow in Ballston with details to be announced at the track.

All are welcome at the Happy Hour even if you don't run in the relays. I especially encourage everyone to participate, as this is the one time all year that we get to share camaraderie, cooperation, and yes, just a little competition when we are paired with our brother and sister Wednesday Night Hawks – when we are together as one big Team/Club. Plus you get to see a REAL coach in Coach Ed! ;-) Unfortunately, I need to be at a business event and will miss the Relays but hope to join everyone later for Happy Hour!

The weather tomorrow night (Wednesday) night will be warmish, with Temps in the fifties, but a alight chance of rain.

Here is the Coach Big Guy Club News this week:

No race reports this week, but speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a new year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon on New Year's Day! Our own Coach Rich is Race director, and he would LOVE to see you and have some help. Register to run at at https://www.dcroadrunners.org/, or Coach Rich could still use some help, so to volunteer please go to https://www.dcroadrunners.org/volunteer/pr5k.

Happy running!

Hope you can make it to the Holiday Relays tomorrow night, and I will try to make it to Happy Hour!