Thursday Morning Track

Identical to Wednesday night track workouts. This is simply an alternative to those that cannot make Wednesday night or prefer morning running. The workouts each week are designed by Coach Ed who leads the Wednesday night group and can be found on the Wednesday night track workouts.  

Group leaders for this workout are Coach Stephen "Big Guy" Easley, a USATF certified coach, and Coach Rich Mendelowitz, a RRCA certified coach. Thursday morning Track Workouts are held at the Yorktown High School track. The Address is 5201 N. 28th Street in Arlington, and the track is around the corner from the school on N. Greenbrier in the Football Stadium. The workout starts promptly at 6:00 AM. Most people arrive to do an easy warm-up together starting around 5:40 and then all do an easy one mile cool-down together after the workout.

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Questions can be emailed to Coach Big Guy or Coach Rich.

6 to 8 x 800m at Yorktown HS

 

Fellow Endorphin Junkies -

             The weather tomorrow morning will be cool, with temps at 51 degrees with high humidity at 93%, and a little wind at  6 MPH (so “Real Feel” 48 degrees) with the overnight rains almost certainly gone, so a lot better than last week but as always, dress accordingly, and as always you should still bring fluids.    

         The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.     

February 15, 2018 - 6 to 8 x 800m at 5K (“interval”) Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!

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

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:45 Pace

Gazelles: 6:55 to 7:15 Pace  

Coyotes/MTP Trainees: 7:15 to 10:00 Pace

 This week’s workout is a tough speed workout - essentially running a 5k, or a 5k plus another 1000, so it will be a challenge, and luckily we have decent weather.  Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings.  Also, no fists, imagine Pringles or an egg in your hand and you don’t want to crush them!

  

In other club news from Coach Rich ...

Lots of the Thursday faithful at the Langley 8K this past Saturday.  This is course is also known as "Holy Hills Batman!”.  Tough course for sure and some usual nice performances by all:

0:31:27

- Christie Wetzel, 1st OAF

0:32:03

- Rodrigo Vellon, 3rd AG

0:32:57

-  Andrew Simpson, 3rd AG

0:34:53

- Shauna Waite, 2nd AG

0:35:40

- James Waite

0:39:31

- Elizabeth Kelley, 

0:40:26

- Paul Ryan, 1st AG

0:40:28

- Rich Mendelowitz

0:40:31

- Mark Bourgeois

0:43:28

- Clara Lau

0:49:48

- Eunja Rau

Please consider running the Club Challenge 10M on Feb 25.  We have 117 club members signed up so far.  We want to have 125 finishers this year so we still need bunches more.  Here is the link for all the deets and to register

DCRRC Annual Meeting & Banquet is Sunday night March 4.  We have several Thursday morning regulars receiving awards that night plus a great guest speaker.  Please consider attending.  Here is the link to all the deets and to register.  

Coach Big Guy is back from Austin and Coach Rich will also be there at track practice tomorrow!

 

Thursday Morning Track Workout is a go today but MOVED Washington - Lee HS Track

We look forward to seeing you there for the usual 6AM start

 

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Upcoming Events

Club Happy Hour
Thu, Feb 22nd, 2018, @6:30pm
Club Challenge Bus Seat Reservation
Sun, Feb 25th, 2018, @6:00am
Club Challenge 10M Race
Sun, Feb 25th, 2018, @8:00am
DCRRC Burke Lake 12K
Sun, Mar 4th, 2018, @10:00am
Annual Meeting and Banquet
Sun, Mar 4th, 2018, @6:00pm
DCRRC Fort Hunt 10K
Sun, Mar 11th, 2018, @8:00am
 DCRRlogotypeRRCA member

The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.