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.

Edit - Coach Rich News

Fellow Endrorphin Junkies -


I missed the Coach Rich news email so I am adding it here:


Our first virtual race, #dcrrc1milechallenge, is in the books. Most everyone ran great times but of course measurements and times are less then perfect when not on a certified course of some sort.  That said a couple of folks took this serious and got to run on a track.  Special shout out to Ze who had been chasing a sub 5 minute mile for a good part of his life. He got it this time with a sizzling 4:57 on the Falls Church High School track.  Once again, huge congrats Ze! Also, running on the track and garnering a PR was Mark Bourgeois.  Way to go Mark.  Here is the Thursday faithful rundown. Congrats to all.  

4:55 - Rodrigo Vellon, 3rd 30-39
4:57 - Ze Dagher, 2nd 40-49, PR
5:15 - Alex Cooke, 1st 20-29
5:16 - Kyle Edgerton
5:33 - Liz Ozeki, 1st 30-39
5:43 - Lillian Chreky, 2nd 20-29
6:01 - Nate Rathjen, 2nd 20-29
6:11 - Will Hernandez
6:16 - Mark Bourgeois, 1st 50-59 PR
6:28 - Hope Seck
6:30 - Paul Ryan, 2nd 60-69
6:35 - Mikala Whitaker
6:50 - Rich Mendelowitz, 3rd 60-69
6:58 - Stephen Easley
7:25 - Andrew Mulrean
7:29 - Jill Brasky
7:49 - Keith Campbell
9:29 - Katie Mulrean
#dcrrc5Kchallenge will run from June 15-21 and then the return of the next #dcrrc1milechallenge from July 13-19.  Hope to have many more of you participating in those. You'll see announcements with details on these on the club website on June 1 and then July 1.  
Happy running!

No TMBC - 3 to 4 x 1 mile in 10k Pace

As we approach three months in lockdown, and almost three months without the fellowship of our beloved Thursday Morning Breakfast Crew, I thought it would be a good time to select on life, and on running, as if the were somewhat separate instead of metaphors for each other.

More than a hundred thousand of our fellows Americans have died of a terrible disease none of us had heard a few months ago. That toll is worse than all of the wars we have fought in the last 60 years, and despite desperate measures such as the lock downs - that toll continues to rise without a cure or vaccine in sight. At the same time, the economic devastation has been almost as bad, with tens of millions thrown into unemployment pr had their businesses close, including some of our fellow DCRRC runners. Under the circumstances, many of us have suffered anxiety and even depression, and for all we know, almost certainly some of our fellows have faced Covid 19.

At the same time, however, we see more and more acts of bravery and determination in the face of this enemy, and amazing acts of human kindness - including right here in our community its and even the running community. While I will not embarrass anyone by praising them overmuch, we all know doctors, nurses, police and other first responders amongst even our beloved Crew who are fighting the good fight and saving lives. Moreover, I am aware of individual acts of kindness in the community and even amongst our Crew, where people of reached out and helped others in need. We all commend you - both you on the front lines, and those working to assist in many quiet ways. That is how I know we will get through this - because we work together, in the Crew, in the Community, and in the Nation to overcome every adversity that life throws at us.

At the same time, many of us have also continued to do that thing that keeps us physically and emotionally fit - by running. Many of us have formed very tight knit groups that while smaller, are no less dedicated to each other - and our group has been lucky enough to run into many of you out on the roads - and, in a proper socially distant fashion, we've caught up and shared our stories. All of us seem to miss TMBC and DCRRC weekly runs, and many have missed competitions. Our hearts go out especially to many of you who trained so hard for a spring marathon, but were unable to actually compete. Some of you - often with the help of support crews of fellow DCRRC runners (all socially distant!) - have been able to run virtual marathons and other races, competing only against yourself and your goals, and we salute you - we even had a few PR's, which is amazing under the circumstances.

Some of us were even lucky enough to participate in the Club's fun run "1 Mile Challenge," including Paul, Mikela, Kyle, Liz, Will, Ze, Mark, Rodrigo, Rich, Andrew and new mom Katie, Jill, Keith and CaSandra. While it was not actually a competition, it gave some of us a chance to measure our fitness and compete against our selves after months of solitary or small group running, and even to check our times against others out on the roads somewhere. My favorite part were the many pictures posted of the participants, many of whose smiling faces we haven't seen in too long. I also loved the fact that we had two three-year olds participate! Links to the pictures and the time results are on the front page of the Club website.

Fortunately, I can tell from Strava and the many emails I have received that many of you are making the best of the situation by building your base, flexibility, and strength as we await things getting back to a more normal footing. The Club's leaders and coaches have begun discussions of what activities will look like on the other side. One TMBC runner made an excellent suggestion of breaking down group runs to much smaller, regular groups - perhaps the same ones that are already being used despite lockdown, and staggering start times. Luckily, we now know that transmission while exercising outdoor is extraordinarily difficult, and that at least is reason for some cautious optimism, We welcome the input of our members, and hope you all will share your thoughts and hopes. Your Club's leaders will take that all into consideration, along with the good advice of scientists and medical professionals, and will let you know as soon as we can.

In the meantime, your coaches are here for you - and your fellow teammates. If you need anything, please let us know - many of us are felling powerless and the chance to assist our friends and teammates would be a tonic!

With all of that in mind, we are going to keep it simple for tomorrow, as many of us are just acclimating to the heat and humidity, which finally showed up this past week and will be with us tomorrow. Since the Arlington tracks are still closed, and the Club has not resumed formal runs, I thought we'd return to this easy workout:

May 28, 2020 – NO TMBC ON THE TRACK – RUN ON YOUR OWN: 3 or 4 x 1 mile in 10K Pace, w/400m (or three minutes if that is easier) easy jogs in between. Since we have no track, do it by minutes – you should know your pace at the mile in a 10k, so run that or easier

As long as we do not have the tracks for precise measurements, and each other to help us push ourselves, these Thursday workouts will not be as varied as what we enjoy on the track, but they still will be nice way to maintain good fitness during these challenging times when there are no races, and probably none for a few more months. Still, you try to vary your workouts even in such times – not just for the physical benefits – they will help build strength and resiliency, but they will also help us psychologically as we have some small test of our ability – a little something different, and while not quite a race, these workouts are at least an opportunity to push a little to build that strength. As always, when running interval, Tempo or Speed work, please focus on running with the appropriate form – knees a bit higher, up on your toes, and core still while not crossing over with your arms.


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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.