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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!

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!