Fellow Endorphin Junkies -
The weather Thursday will be pretty terrific, cool with Temps in the low 40s and with much lower humidity at 52%, with wind at 8 MPH but gusting higher, and no chance of rain. We will remember this run fondly when it gets hotter! Plus – the Coach ran the 800 Meters in college, and he loves this workout – so please join him!
In spite of the great weather, 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 hopefully 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:
April 17th, 2025 - 6 to 8 x 800m in 5k with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals
· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals
This is another speed workout guaranteed to build both strength and stamina for your late Spring & Summer races! These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.
... and the Coach Big Guy Club Report –
To those of you running Boston next week – and that is a LOT of you I thankfully can say – take it easy tomorrow – maybe 4 x 800s in 10k pace, and marvel at how ready you are for the race! PLEASE let me know your race numbers and results so that I can follow you or at least praise you!
Some of the TMBC Krewe were Globe-Trotting this past weekend, running the Rotterdam Marathon, with Chris Walsh smoking it in 3:16. TMBC alums – still coming back sometimes and always welcome – Rodrigo ran 2:37 – Wow! - and Christie in 2:57 – Pow! – and Arielle in 3:07 – Excellent! Kudos to the travelling and running fools! As to other races this past week, I did not receive any results, but I probably missed a few, so PLEAE let me know by email (bigguy at dcroadrunners dot org) for next week's email!
The Bunion Derby races for this summer have been posted on the Club website, including the Women's Distance Festival – always a favorite – followed by the Run after the Women – details on the Club Website: ÂÂ www.dcroadrunners.org.
Happy running!
Coach Big Guy will see you tomorrow morning at Yorktown Track!
