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1200s/600s/400s

Fellow Endorphin Junkies -

The weather Thursday will be even warmer with Temps in the lower 70s, with very high humidity at 93% and wind at 5 MPH. Dew Point of 69 + Temp of 71 = 140 – so Caution is Advised. Due to the warm and very humid weather, which we are not acclimated to yet, we will again see a slowdown of 5% to 10% from what you normally run, AND you should remember to bring fluids because you need them whenever you run – especially tomorrow after every other interval at least! 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:

June 19, 2025 – TMBC: – 2 x 1200m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, then 2 x 600m in Interval Pace (5k pace), 200m jog after the first and 400m jog after the second, then 4 x 400m in 3k pace, 200m jogs

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

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

Stallions: 5:30 to 6:45 Pace

Wolf Pack: 6:00 to 7:15 Pace

Gazelles: 6:30 to 7:45 Pace

Coyotes/MTP Trainees: 7:00 to 10:30 Pace

This week's workout is a tough workout, with three different distances at three different paces – with the focus on getting faster – which links in directly with Coach Big Guy's Maxim – "Last Set, Best Set!". You need to truly focus on running the pace actually called for – check some recent race results for yourself to see where you are in your training and resist the urge to run faster than you should, so that you can hit the faster paces on the later intervals, particularly the 400s – they should be FAST! Also take your time and rest in the recovery jogs – we want to see the speed on the intervals, not the jogs!

Here is the Coach Big Guy Club News this week:

We had a bunch of results from this last week, but if I missed you on Strava or elsewhere, just email your results – we want to support you and give you kudos for your hard-earned successes! First up, Mike Lurie and Adam Cole made some waves in Annapolis at the Dawson's Day 10k, where both ran PRs – Adam in 40:14 and Mike in 39:16 - good enough for 2nd in his Age Group – way to go Guys!

Our former Co-Fearless Leader Coach Rich made some noise of his own out at the beach on a Boardwalk 5k with a strong 27:08. Meanwhile, Rodrigo and Christie were burning up the track at the Lighthorse Unbridled Track Fest, where Christie threw down a SMOKIN 5:25 Mile – WOW! Not to be left out, Jet-Lagged Rodrigo poured it on with a 17:11 5k – Yowza! Finally, Alum Liz Ozeki ran a fabulous 18:41 in the Suds & Soles 5k. Great work everyone!!!

The next Club event is the June Happy Hour tomorrow, Thursday June 19th at 6 PM at Ireland's Four Courts, where the Snoball Series Awards will be handed out. The next Club race is the Hugh Jascourt 4 Miler this Sunday June 22nd. Details for both are on the DCRRC Homepage at dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown tomorrow!

3 x 2000m in 10k + 2 x 400m in 5k

Fellow Endorphin Junkies -

The weather Thursday will be warmer with Temps in the upper 60s, with very high humidity at 95% and wind at 5 MPH. Due to the warm and very humid weather, which we are not acclimated to yet, we will see a slowdown of 5% to 10% from what you normally run, AND you should remember to bring fluids because you need them whenever you run – especially tomorrow after every 2000m 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:

June 12, 2025 – TMBC: – 3 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, then 2 x 400m in 5k pace, 200m jog

Water breaks are important ALL year round, especially when it hotter and more 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:15 Pace

Gazelles: 7:15 to 7:45 Pace

Coyotes/MTP Trainees: 7:30 to 10:30 Pace

This week's workout is a base workout, aimed at building strength and endurance for your summer races. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, it's important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – it's probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. The final two 400s at 5k pace will help sharpen you for the shorter races of summer.

Here is the Coach Big Guy Club News this week:

At the Club's Women's Distance Festival and Run After the Women 5k's race we had a number of Fabulous performances!:

Chris Walsh 20:13, 7th OA, 3rd AG

Elise Mullinax 20:29 1st OA, 1st AG

David Meeks 20:54 9th OA, 1st AG

Yuko Takakusaki 24:48 2nd AG

Pricilla Sandolli 25:03 2nd AG

Anne Coia 29:02 2nd AG

Dara Schulman 29:36 2nd AG

Anna Staats 32:13 2nd AG

Eunja Rao 32:33 6th AG

As I predicted at practice two weeks ago, Elise showed her brilliant Spring form winning her first race overall! Chris Walsh continues to shine, and everybody else did very well. Coach Anna, still coming back from an injury and just pacing a friend still managed a second place in her age group. Special kudos go to TMBC's own, Admiral Paul Ryan, who stage a great race. We hear that even Coach Big Guy helped out by acting as the turn-around cone while cheering everyone on!

The next Club event is the June Happy Hour Thursday June 19th at 6 PM at Ireland's Four Courts, where the Snoball Series Awards will be handed out. The next Club race is the Hugh Jascourt 4 Miler on Sunday June 22nd. Details for both are on the DCRRC Homepage at dcroadrunners.org.

Happy running!

Coach Big Guy will be at Yorktown tomorrow!