Upcoming Events

Board Meeting
Tue, Sep 7th, 2010, @7:00pm
Beltsville Running Festival
Sat, Oct 2nd, 2010, @7:00am
Rock The Creek 5k
Sun, Oct 10th, 2010, @8:00am
2010 Tuckahoe 5K
Sat, Nov 13th, 2010, @8:00am
2010 Vienna Turkey Trot
Sun, Nov 14th, 2010, @8:00am
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Weekly Runs Wednesday Night Track

Welcome to the DCRRC Wednesday Track Workouts. In conjunction with our Saturday Long Runs (See SLR Page), these workouts aim to turn the casual runner into the competitive runner, and the competitive runner into a winner.

Our workouts focus on two of the three forms of speed work used by distance runners from the 3K to the Marathon; Stamina Training, and Interval Training.

We do only a limited amount of pure speed or repeat training. The workouts are based on the successful 12-year history of the program under its current coach, and are inspired by workout theories popularized by Jack Daniels, PhD., in The Daniels Running Formula, as well as by the former Reebok Enclave coached by ex-Georgetown mentor Frank Gagliano.

We also encourage you to visit www.mcmillanrunning.com and use the McMillan Running Calculator to determine how fast you should be doing the workouts.

In simpler terms: You will tend to run long repetitions, fast but not too fast, with a tightly-controlled rest or interval period. The key to success in these workouts over the long term is to run them at a controlled pace, and not to race against yourself or other runners. Consistency, not spikes and burn-outs, is the key to success.

To feel the burn (and have fun doing it) join on Wednesday nights at 7:15 p.m. at the Washington-Lee High School stadium, located at the corner of Washington Blvd and Stafford Streets in Arlington.

Personal training advice is available from our USA Track & Field-certified coach, as well as from the many other "regulars" who have experienced the highs and lows of training, injuries, and competition.

Please note DCRRC does not have any control over the track and from time to time it is closed without prior notice.

Questions? Contact Coach Ed.

Various DC Road Runners members and training programs host alternate workouts on different days and locations, for more information please visit the alternate workout page.

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Speed Training FAQ's More Questions? See the additional resources below.
Track Workouts -- September-November 2010
Written by Edward Grant   
Sunday, 22 August 2010 11:11

Following are scheduled workouts for Wednesday nights for the next 3 months.  Unfortunately, we lose one Wednesday in September, and three in Octoberr (13, 20, 27) to high school games currently scheduled for the Washington Lee stadium.  Alternate workouts will be posted for those evenings.

The scheduled workouts are, for the most part, on the difficult side.  Please remember that there is no obligation to complete all of the recommended repeats!  I note that the SLR/Marathon Training schedule is also very challenging during this time.  I strongly recommend that you consult with your individual coaches regarding whether to attempt to complete all of these workouts (both Saturday morning and Wednesday night).  Personally, I would not try to do so -- I would skip some of the long runs or, if the long runs were that impoirtant to me, would go light at the track.  (Keep in mind, for example, that recovering from a 20-mile run, or even a hilly 16 to 18, can take many days).  I'm also available for any questions you might have on this score.  You can email me at: edgrantnj@comcast.net

Without further ado:

Sept 1:  20-Minute Tempo Pace Run  (Aim for 2-Mile Warm-Up and 2-Mile cool-down, minimum)

Sept. 8:  4 x 5:00 @ 5K ("I") Pace.  5:00 recovery between.  Note: Easy does it on Saturday's 20-miler.

Sept. 15:  2 x 15:00 Tempo Pace Runs.  2:00 Recovery.

Sept. 22:  4 x 1-Mile Repeats on Custis Trail.  10K to 10M Pace.

Sept. 29:  8 x 500M, 5K ("I") Pace, 300M recovery

Oct. 6:   1 x 20-Minute, 1 x 15-Minute Tempo Run.  2:30 Break.

Oct. 13:  Mile Repeats on Custis Trail.

Oct. 20: Short-Distance Work on Custis Trail.

Oct. 27:  Easy run on Custis Trail.

Nov. 3:  16 x 400M, 10K (C/I) Pace 100M Recovery.

Nov. 10:  5 x 1000M Repeats.  5K Pace.  Slow 400M Recovery.

Nov. 17:  20-Minute Tempo Run.

Nov. 24: NO WORKOUT.

 

 

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Stride Clinic information
Written by Brian Danza   
Monday, 31 May 2010 09:54

Thanks again to Paul Glodzik for coming to our stride clinic last Wednesday. Below you can find his contact details for any followup information you would like.

 

Paul Glodzik DC, CSCS, USAW, CKTP
12200 Tech Road, Suite 104
Silver Spring, MD 20904
Phone: (301)-622-9000
Fax: (301)-622-1961
painfree123@gmail.com
www.DCSportsInjury.com
Paul Glodzik DC, CSCS, USAW, CKTP
12200 Tech Road, Suite 104
Silver Spring, MD 20904
Phone: (301)-622-9000
Fax: (301)-622-1961
painfree123@gmail.com
www.DCSportsInjury.com

 

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Directions to Track

Track workouts are held on the track at Washington and Lee High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Lee is a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.

The DC Road Runners Club is a chapter of the Road Runners Club of America and are 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.