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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.
TMBC - 6 to 8 Yasso 800s, 400m jog rest
Fellow Endorphin Junkies
Tomorrow will be very warm and swampy, with Temps in the lower-70s and high (91%) humidity, little wind, and little chance of rain, so dress accordingly. Greenbriar track at Yorktown is right around the corner from the school, and we will be warming up at 5:40 so that we can start the intervals right after 6 AM!
If you've been running this week, you know how important that you bring plenty of fluids and hydrate – at a minimum every other interval at the finish before your rest interval, but every interval would be ok. Rich and I want to tell everyone how great it is to see so many of you back out at the track! We hope more will join – and just so you know, it looks as if the entire TMBC Crew has gotten their vaccinations so we are hoping we are safe out there following CDC protocols!
June 10, 2021 – Yasso 800s – 6 to 8 Yasso 800s - at a pace where your expected marathon time in hours and minutes is your 800 pace in minutes and seconds, with 400m easy jogs between each 800 in the exact same time as your 800, not faster or slower
To reiterate how to calculate your 800 time take the hours and minutes of your expected (hoped for) marathon time – in my case three hours and 50 minutes (Dream on!) and convert that to an 800 time of three minutes and 50 seconds, followed by a slow 400m jog in three minutes fifty seconds. It is VERY easy to jog that 400m too fast – but don't do it! Much more critical to run ALL of the 800s at the same pace/time, even as you tire, and fully recover if possible, on that exact same time on the slow 400. Yasso 800s are a favorite of Coach Ed and Coach Big Guy, developed by the legendary Coach Bowman from Oregon who coached Steve Prefontaine – and one of the best workouts you can do for the marathon!
Here is the Coach Rich Club Report:
Greetings Thursday Morning Faithful. In the news this week, BABIES! That's right, two of our very own are expecting. Hope Seck and husband Ben are expecting child number 2 in November and Liz Ozeki and husband Ben are expecting their 1st, also in November. So let's see, both dads named Ben and both coming in November. Hmmm? :) Anyway, huge congrats to both these ladies. We are all very excited for you.
Big Guy used to keep track of how many of our runners who brought new little runners into the world. Maybe he still does, but I have long since lost track. I do remember the first being Robyn Bernardy in 2013, but I lost track years ago.
No racing this past weekend but expect it will be picking up a bunch now that races are back. Check the club website dcroadrunners.org to register as most Bunion Derby races are now open for registration.
Happy Running!
Coach Big and Coach Rich will be at Yorktown tomorrow!
TMBC Returns! 3 x 1600m in 10k, with 400m jogs, then 2 x 400m in 5k w/200m jog
Fellow Endorphin Junkies
Tomorrow's weather will be decent with temps in the mid-60s with some wind and high humidity, and some chance of showers. Plan accordingly, and definitely bring some fluids because we will be sweating! It was great seeing so many of you out there, and we understand some recently vaccinated people are anxiously awaiting a track restart – remember you can come, but either mask if you are going to be close to anyone, or the CDC guidelines will allow people who are vaccinating and waiting their two weeks or unvaccinated people to attend outside events with the vaccinated – which all of the TMBC crew were last week – if you socially distance six feet from others! For the Big Guy that is not tough as I am always ten to twenty YARDS behind everyone else! ;-)
June 3, 2021 – No TMBC - ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k pace with 200m jog
Stallions: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace
Wolf Pack: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace
Gazelles: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace
When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, break them down – for example, on Lap 1 focus on form – am I up on my toes and lifting knees? Lap 2 – am I relaxed – am I pushing while not getting to tense? Lap 3 – how is my breathing – through my nose and mouth - deeply? Lap 4 – Finish strong, – but remember we are doing the traditional 2 x 400m in 5k Pace to finish, so let's try to leave a little in the tank for those.
Since I can't seem to find Coach Rich's weekly missive, we will double up next week with news, but in the meantime I'd like to say how great it was to see so many people – almost 30 - at the Monday Morning 10 Mile run reunion on Memorial Day!
Happy Running!
Coach Big Guy and Coach Rich will hopefully see you at 6 AM after warmup tomorrow!
Upcoming Events
| Book Club Sun, Jun 13th, 2021, @4:00pm |
| DCRRC Hugh Jascourt 4-Miler Sun, Jun 20th, 2021, @7:00pm |
| Happy Hour Thu, Jun 24th, 2021, @6:30pm |
| 2021 Fall 10M & Half-Marathon Training Sun, Jul 4th, 2021, @12:00am |
| 2021 Fall Marathon Training Sun, Jul 4th, 2021, @12:00am |
| DCRRC Age Handicapped 4-Miler Sun, Jul 4th, 2021, @8:00am |
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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. |