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 to 8 x 800m in 5k, slow 400m jogs

Written by Stephen Easley

Wednesday, 21 May 2025 15:53

Fellow Endorphin Junkies -

The weather Thursday will be okay, cool with Temps in the upper 50s, with higher humidity at 83%, with wind at 12 MPH but gusting higher, and a definite chance of light rain.

In spite of the decent weather, you should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Greenbriar Park around the corner from Yorktown High School at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

May 22nd, 2025 - 6 to 8 x 800m in 5k with 400m jog recovery in between

· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals

· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals

· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

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 as you come around the turn, 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, we expect this series to be a progression – starting closer to 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 the Coach Big Guy Club Report –

Greetings Thursday morning faithful. I had no emails re race results and saw nothing on Strava, thus continuing the Post-Boston spring lull. The Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, and TMBC's own Admiral Paul Ryan is the meet director for the WDF/RATW and asked me to give you all this message "The WDF/RATW 5k is June 8 and kicks off the club's Bunion Derby series. Paul Ryan, a TMBC alum, is the race director. He needs 8 volunteers and currently has 3. If you're not planning to run, please consider volunteering!" Let's help the Admiral out! For race signups and to volunteer check the website at:  www.dcroadrunners.org.

Happy running!

Coach Big Guy will see you tomorrow morning at Yorktown Track!

 

12 to 16 x 400m in 10k pace, 100m jogs

Written by Stephen Easley

Wednesday, 14 May 2025 16:50

Fellow Endorphin Junkies -

The weather tomorrow will be a little warmer, with Temps in the mid-60s and high humidity at 93%, with some fog, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:

May 15, 2025 – 12 to 16 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 12 to 16 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 12 to 15 Intervals

Gazelles: 7:15 to 8:00 Pace, 12 to 14 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 Intervals

As Head Coach 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. If you need to, 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! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky!

... and the Coach Big Guy Report –

Greetings Thursday morning faithful. I had no emails re races, and saw nothing on Strava (the Post-Boston spring lull) so if there is anything to catch up on I will take care of it next week - I just returned from Austin and Las Vegas seeing some fabulous music including the Tedeschi Trucks Band and Dead & Co at the Fabulous Sphere – amazing. I am still recovering from lack of sleep and excessive calories (LOTS of great food!), so I will be running a bit slow, but will wake up and see you at 6 AM!

Club races are as follows – the Bunion Derby starts on June 8th with the Women's Distance Festival/Run After the Women 5ks, details on the club website. Also on the Club Website is the return of the one-hour track run next Wednesday the 21st – for sign ups and to volunteer check the website at:   www.dcroadrunners.org.

Happy running!

Coach Big Guy is back from Austin & Vegas and will see you at 6 AM after warmup tomorrow!

 

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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.