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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.
Distance Ladders - 400/800/1600/1600/800/400 w/400 jog rest
Fellow Endorphin Junkies
Tomorrow morning will be cold, in the low 30s with low humidity (57%) and quite windy – with winds from 15 MPH to gusts of 25 MPH. Despite the cold, make sure you bring water and hydrate often during this workout with long intervals.
December 1 2022 – Distance Ladders – 400m/800m/1600m, all in 10k Pace, then down at a quicker Pace (5k for some of you), 1600m/800m/400M, all with 400m easy jogs
There are a lot of intervals to run (six), and a lot of jogs in between, so you do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these medium to long distances, correct speed form is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.
And now the Coach Rich Report!
Greetings Thursday Morning Faithful. I hope everyone had a great Thanksgiving. Lots of racing this past holiday weekend. Congrats to all who raced and sorry in advance if I missed anyone.
Alexandria Turkey Trot 5M
29:22 - Yared Addisu, PR
32:08 - Carrie Dunn, 1st 5M race ever!
32:31 - Nate Rathjen
34:46 - Hope Seck
38:13 - Rich Mendelowitz
39:01 - Judah dal Cais
39:53 - Mark Bourgeois
43:57 - Eunja Rau
46:13 – Coach Big Guy (taking it easy running Marathon Pace)
Ron Wang ran the Arlington Turkey Trot in 20:46. Solid work for Ron but lot's of peeps upset that they rolled out a new course this year and it was 0.2 short. Bummer.
Kate Scott ran the Reston Turkey Trot in 21:40
At the Can the Bird 5K Emily and Kenneth ran solid times.
22:37 - Kenneth Riley
24:14 - Emily Riley
The first race of the Snowball Series is the Gar Williams Half Marathon this Sunday Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.
Four of the Faithful will not be running the Gar Williams, as they are running marathons. Good luck to our marathoners this coming weekend. Jill and Coach Big Guy are heading to Rehoboth for the Seashore Marathon and Arielle and Yared are headed out to the California International Marathon. Run smart and good things will happen. We are all pulling for you guys!
The Annual Holiday Relays are Wednesday night Dec 14 at the W-L track at 7PM. This is a 2-person relay where we pair faster and slower runners together to run 10 x 400 as a tag team relay. You each run 10 x 400. This is a hugely fun event followed by happy hour at First Down just up the street from the track. Fun holiday prizes are awarded for the podium places and best costumes. We hope to see everyone there. There will be no Thursday morning track practice on the 15th.
New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director andI am still in need of 10 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.
I look forward to seeing you all tomorrow morning. Happy running!
Happy running!
Coach Big Guy is considering sleeping in in due to his Saturday marathon, but Coach Rich will be there for sure!
No TMBC - ALexandria Turkey Trot or Race Elsewhere
Fellow Endorphin Junkies
There will be NO Thursday Morning DCRRC Track Practice in Arlington at the Yorktown High School track tomorrow. Instead, those of you who can, should try to run a Turkey Trot somewhere – and if you are in town, you can run the Club's biggest fund raiser – the Alexandria Turkey Trot 5 Miler – which Coach Big Guy may be doing.
The Club has always supported and run the Alexandria Turkey Trot, and you can sign up for the Five Miler here: https://www.alexandriaturkeytrot.com/ - the proceeds from this run support Alive, an Alexandria charity helping the poor, and the Club. They also ask that we bring canned goods with us to help the needy.
As for Thanksgiving itself, Mrs. Big Guy and I want to tell you all that we give thanks every day for the wonderful people we met through the DCRRC and TMBC – you all light up our lives!
The weather in Arlington tomorrow will be clear in the morning and a bit chilly at 38 degrees, lower humidity, and just a little bit of wind (6 mph) so pretty nice weather for a race.
November 24, 2022 – No TMBC, so Alexandria Turkey Trot 5 Miler, or whatever race – Real or Virtual - you can find where you are tomorrow!
In Club news from Coach Rich -
Hi Thursday morning track fans. Only 1 race result to report on from last weekend. Tatyana Steis ran what she called a "chill" 5k at the Herndon Turkey Trot 5K. Her time of 20:10 was good for 2nd OAF. Congrats to Tatyana
The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M tomorrow. There are already over 5000 runners registered and there is still time for you to join the party. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register go to alexandriaturkeytrot.com.
The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.
The Annual Holiday Relays are Wednesday night Dec 14 at the W-L track at 7PM. This is a 2-person relay where we pair faster and slower runners together to run 10 x 400 as a tag team relay. You each run 10 x 400. This is a hugely fun event followed by happy hour at First Down just up the street from the track. Fun holiday prizes are awarded for the podium places and best costumes. We hope to see everyone there. There will be no Thursday morning track practice on the 15th.
New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director and I am still in need of 12 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.
I hope to see some of you out at the Alexandria Turkey trot tomorrow.
Happy running!
Coach Big Guy and Coach Rich hope to see some of you at the Turkey Trot tomorrow in Alexandria!
Upcoming Events
| Gar Williams Half Marathon Sun, Dec 4th, 2022, @9:00am |
| DCRRC Bread Run 10K & 2 Mile Fun Run Sun, Dec 11th, 2022, @10:00am |
| Book Club Sun, Dec 11th, 2022, @4:00pm |
| DCRRC Predictions & Resolutions 5K Sun, Jan 1st, 2023, @12:00pm |
| DCRRC Al Lewis 10-Miler Sat, Jan 7th, 2023, @7:30am |
| DCRRC JFK 20K and MLK 5K Sat, Jan 14th, 2023, @9:00am |
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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. |