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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.
12 to 20 x 400m in 10k pace, 100m jogs
Fellow Endorphin Junkies
Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather should be reasonable for July in the morning, with temps in the lower-70s, 82% humidity, and a little bit of wind. Given the summer conditions, bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! There is a wide range of intervals tomorrow – 12 to 20. Most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM.
July 13, 2023 – 12 to 20 x 400m in 10k Pace, with 100m jogs
Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals
Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals
As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!
... and the Coach Rich Report –
Greetings Thursday morning faithful. DCRRC Happy Hour is tomorrow from 5:30-8:00 PM at CarPool in Balston. I look forward to seeing many of you there.
No race results that I could find from last weekend but there is a race on Friday night, the Bastille Day 4M on July 14. To register to run or volunteer, go toÂÂ https://www.dcroadrunners.org/ .
DC Road Runner Red SingletsÂÂ are still available for purchase until 7/16, guaranteed to make you faster and more fashionable for your fall races! ÂÂ https://designstudio.dickpondathletics.com/dcroadrunners/shop/home
Happy running!
Coach Big Guy will see you at Yorktown Track at 6 AM after warmup tomorrow!
6 x 800m in 5k, 400m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be challenging, a little warmer with temps in the low 70s and very high humidity at 91%, with some wind at 5 MPH and as usual, poor air quality, and no chance of rain! Dress accordingly, and 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. If you ram the Age Handicapped 4 miler yesterday (I was too late to register!), you will want to dial these back to 10k pace
July 6th, 2023 - 6 x 800m in 5k 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 another speed workout guaranteed to build both strength and stamina for your summer 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. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k/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 if you have something in the tank, pick it up on the last couple of intervals.
In the Coach Rich news ...
I hope everyone had a great Independence Day Holiday. The annual club Age-Handicapped 4M was fun as ever. I enjoyed volunteering and seeing many crew members getting it done in the heat and humidity. Yared just missed the podium with a 4th place finish in the Handicapped race but had the 3rd fastest overall time of the day! Congrats Yared and to all that raced...
23:09 - Yared Addisu
26:45 - Christie Wetzel
27:00 - Anna Staats
30:59 - Jack Phillips
32:46 - Paul Ryan
29:35 - Kate Scott
29:05 - Hope Seck
31:30 - Bonnie Harvey
32:43 - Yuko Takakusaki
41:55 - Eunja Rau
36:08 - Shawna Barry
Down in Atlanta, Chris Walsh did his annual 10K on the 4th at the famous Peachtree Road Race. Chris logged a solid time of 43:26. Needless today, it is always hot on the 4th in Atlanta. Nicely done Chris.
Up at the Jersey Shore for the holiday, Marty McCormick ran the Wall Firecracker 5M with a time of 28:08 FTW! Marty reported very humid conditions for this race but hey, a win is hard to beat. Way to go Marty.
The next club race is the Bastille Day 4M on Friday evening July 14. To register to run or volunteer, go toÂÂ www.dcroadrunners.org . We could use some more volunteers!
The DC Road Runner Red Singlets are still available for purchase until 7/16, guaranteed to make you faster and more fashionable for your fall races!
Happy running!
Rich
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 Hugh Jascourt 4-Miler Fri, Jun 21st, 2024, @7:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
| DCRRC Bluemont 5K Wed, Jul 24th, 2024, @7:00pm |
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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. |