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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 and Coach Rich Mendelowitz. Both are USATF and RRCA certified coaches. 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 x 800m in 10k, 400m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be excellent, particularly if you like chilly weather like the Coach, with temps in the upper 30s and low humidity at 69%, with some wind at 7 MPH and as usual, fair air quality, and no chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.
I also wanted to add a note about the 5k Race last Monday – what I really love about the DC Roadrunners and particularly the Thursday Morning Breakfast Club is how supportive we are of each other's efforts. Never was that better shown than Monday when Anne Coia caught up to the Big Guy during the Resolutions & Predictions 5k, and instead of passing him and saying "Hasta Lavista, Baby" (as a couple of TMBCers had already done ;-) ), Anne, even though she should have pushed past me and left me walking, instead encouraged me to catch up and to run with her – even when I passed her three times, only to walk again because I was exhausted, including in the home stretch, Anne cheered me on until I pushed past her at the finish – and after the race she then heartily congratulated me on my race and that small "win" over her – well in my book, Anne was the true winner, because she pushed her teammate to a good race and even to victory at her own expense – way to go Anne!
January 4th, 2024 - 6 x 800m in 10k with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace
· Wolf Pack: 6:15 to 7:00 Pace
· Gazelles: 6:45 to 7:45 Pace
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace
This is a speed/endurance workout designed to begin to build both strength and stamina for your winter races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.
In the Coach Rich news ...
Happy New Year to all our Thursday Morning Faithful!
It was great to see so many of you at our race on Monday and thanks again to those of you that volunteered. Let the training continue for another PR filled year of running ...
A couple of races to report on this week both on New Years Day.
Victoria Anderson ran the Fresh Start 5K in DC in a time of 25:38. Well done Victoria!
And loads of nice results from our Predictions & Resolutions 5K ...
17:43 - Rodrigo Vellon, 1st AG
18:48 - Christie Wetzel, 1st OAF
19:13 - Kevin Finnnerty, 1st OA Masters Male
20:44 - Elise Mulleniex, 1st 30-39
21:38 - Hope Seck, 3rd F 35-39
27:15 – Coach Big Guy, 3rd M 65-69
27:16 - Anne Coia, 2nd F 55-59
30:03 - Mark Bourgeois
Next club race is this Saturday, the Al Lewis 10 and 5 Milers at Hains Point. The following week is the JFK 20K and MLK 5K at Carderock. Register to run or volunteer at https://www.dcroadrunners.org/. Remeber there will be no SLR either Weekend, so if you want to run with the Club the next two saturdays please sign up for the races!
Happy Running!
Coach Big Guy will be at Yorktown in the AM!
6 x 800m in 10k, 400m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be excellent, particularly if you like chilly weather like the Coach, with temps in the upper 30s and low humidity at 69%, with some wind at 7 MPH and as usual, fair air quality, and no chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.
I also wanted to add a note about the 5k Race last Monday – what I really love about the DC Roadrunners and particularly the Thursday Morning Breakfast Club is how supportive we are of each other's efforts. Never was that better shown than Monday when Anne Coia caught up to the Big Guy during the Resolutions & Predictions 5k, and instead of passing him and saying "Hasta Lavista, Baby" (as a couple of TMBCers had already done ;-) ), Anne, even though she should have pushed past me and left me walking, instead encouraged me to catch up and to run with her – even when I passed her three times, only to walk again because I was exhausted, including in the home stretch, Anne cheered me on until I pushed past her at the finish – and after the race she then heartily congratulated me on my race and that small "win" over her – well in my book, Anne was the true winner, because she pushed her teammate to a good race and even to victory at her own expense – way to go Anne!
January 4th, 2024 - 6 x 800m in 10k with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace
· Wolf Pack: 6:15 to 7:00 Pace
· Gazelles: 6:45 to 7:45 Pace
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace
This is a speed/endurance workout designed to begin to build both strength and stamina for your winter races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals to 8k or even 5k pace.
In the Coach Rich news ...
Happy New Year to all our Thursday Morning Faithful!
It was great to see so many of you at our race on Monday and thanks again to those of you that volunteered. Let the training continue for another PR filled year of running ...
A couple of races to report on this week both on New Years Day.
Victoria Anderson ran the Fresh Start 5K in DC in a time of 25:38. Well done Victoria!
And loads of nice results from our Predictions & Resolutions 5K ...
17:43 - Rodrigo Vellon, 1st AG
18:48 - Christie Wetzel, 1st OAF
19:13 - Kevin Finnnerty, 1st OA Masters Male
20:44 - Elise Mulleniex, 1st 30-39
21:38 - Hope Seck, 3rd F 35-39
27:15 – Coach Big Guy, 3rd M 65-69
27:16 - Anne Coia, 2nd F 55-59
30:03 - Mark Bourgeois
Next club race is this Saturday, the Al Lewis 10 and 5 Milers at Hains Point. The following week is the JFK 20K and MLK 5K at Carderock. Register to run or volunteer at https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy will be at Yorktown in the AM!
Upcoming Events
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2024, @8:00am |
| Book Club Sun, Jun 16th, 2024, @4:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
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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. |