Fellow Endorphin Junkies –
The weather tomorrow will be cold with Temps in the low 20s, but with low humidity at 53%, with little wind at 7 MPH, and the "snow" should hold off till 10 AM. There may be some slick spots on the track, so be careful, but it should be passable. 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 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:
February 20, 2025 – 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 cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow between and after the Tempo runs
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:
We had some excellent results in the Valentine's Day 10k and 20k Swim Meet, er, Race and Relay – which were kind of wet! ;-)
Elise M. finished 3rd overall in the 10k, and first in her Age Group in 42:19 – great work Elise! Ageless Wonder Paul Ryan finished first in his Age Group with a 54:19 – woo, hoo! Finally, in the 10k, Coach Eunja finished 3rdin her Age Group with a 69:34.
While it is hard to tell on Athlinks, it looks as if TMBC swept the Top 2 Places in the 20k relay. In first, as predicted by Coach Big Guy, Zach (10k 38:18) and Coach Anna (41:04) for a combined 20k time of 79:22 and very cute teddy bear prizes (Coach BG would LOVE to adopt one!). In second, our recently married love birds, Jonathan (38:27) and Bonnie P (52:00), for a combined time of 90:27 for 20 kilometers – Great Work by all you sweethearts!
The Club Challenge 10 Miler is this Sunday, good luck to all the racers! Get the details on the bus and everything on the Club website:www.dcroadrunners.org.
Coach Big Guy will be in Austin house hunting, so Coach Andrew Golden will more than ably fill in for me at Yorktown in the morning!
