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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.
6 x 800m in 5k, 400m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be challenging, a little warmer with temps in the low 70s and very high humidity at 91%, with some wind at 5 MPH and as usual, poor air quality, and no chance of rain! Dress accordingly, and be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School. If you ram the Age Handicapped 4 miler yesterday (I was too late to register!), you will want to dial these back to 10k pace
July 6th, 2023 - 6 x 800m in 5k with 400m jog recovery in between
• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace
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, 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 on these, we expect this series to be a progression – starting closer to 10k/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 if you have something in the tank, pick it up on the last couple of intervals.
In the Coach Rich news ...
I hope everyone had a great Independence Day Holiday. The annual club Age-Handicapped 4M was fun as ever. I enjoyed volunteering and seeing many crew members getting it done in the heat and humidity. Yared just missed the podium with a 4th place finish in the Handicapped race but had the 3rd fastest overall time of the day! Congrats Yared and to all that raced...
23:09 - Yared Addisu
26:45 - Christie Wetzel
27:00 - Anna Staats
30:59 - Jack Phillips
32:46 - Paul Ryan
29:35 - Kate Scott
29:05 - Hope Seck
31:30 - Bonnie Harvey
32:43 - Yuko Takakusaki
41:55 - Eunja Rau
36:08 - Shawna Barry
Down in Atlanta, Chris Walsh did his annual 10K on the 4th at the famous Peachtree Road Race. Chris logged a solid time of 43:26. Needless today, it is always hot on the 4th in Atlanta. Nicely done Chris.
Up at the Jersey Shore for the holiday, Marty McCormick ran the Wall Firecracker 5M with a time of 28:08 FTW! Marty reported very humid conditions for this race but hey, a win is hard to beat. Way to go Marty.
The next club race is the Bastille Day 4M on Friday evening July 14. To register to run or volunteer, go toÂÂ www.dcroadrunners.org . We could use some more volunteers!
The DC Road Runner Red Singlets are still available for purchase until 7/16, guaranteed to make you faster and more fashionable for your fall races!
Happy running!
Rich
Coach Big Guy will be at Yorktown in the AM!
8 x 600m in 5k, 200m jogs
Fellow Endorphin Junkies -
We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be pretty good, cool with Temps in the lower-60s, very higher humidity at 94%, a bit of breeze at 5 mph, but Air Quality will be bad due to Canadian wildfires, so be aware of your breathing and if it becomes strained, please slow down! Even though the temps are pretty favorable, please remember to hydrate!
June 29, 2023 – 8 x 600m in 5k with 200m jog recovery in between each interval, but split to two sets of 4, with extra slow 400m jog in between
• Stallions: 5:30 to 6:45 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:00 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace
This is another speed/endurance workout guaranteed to build both strength and stamina for your spring/summer races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so that 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 – start slower, so take the first two easier – say 8k pace, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.
In club news from Coach Rich:
Greetings Thursday morning track fans! Final news on the track resurfacing is sadly bad news. It is officially now delayed until next June 2024. Hopefully it really happens then. All the drawings and measurements are done and ready to go. Fingers crossed.
The big news this week is that Coach Ed (Grant) is retiring from his day job. There is an informal get together to celebrate with him on Friday at 5PM at Ragtime on Courthouse Road. Please stop by and join in if you can.
At the races this past weekend ...
Tatyana Steis ran the North Beach Dewey Patrol 5K in 19:50. This was good for 2nd OAF. Mike Wardian won this race, but the Steis clan all placed in their AGs. Dexter, Roman, Mia and Tatyana, Great workout!
Paul Ryan competed at his first track meet of the season with an impressive 1500 time of 6:16 at the Ty Brown Meet. The time was good for an AG (70+) win. He then doubled back to run Ty Brown 800 in 3:08. He was really happy with both efforts.
The next club race is the Age-Handicapped 4M on July 4th at Carderock starting at 8AM. This is a hugely fun race where competitors start in order of age with the oldest going off first and the youngest last (except for the very young :) ). In theory, everyone finishes at the same time but this of course never happens, but it does make for a fun and interesting race as you get to see everyone else in the race a few times. To sign up to run or volunteer go to www.dcroadrunners.org .
Happy Running!
Rich
Coach Big Guy will see you at the Yorktown Track in the Morning!
Upcoming Events
| Fletchers Cove 4-Miler (formerly Rock Creek Park 5K) Sun, Jun 22nd, 2025, @8:00am |
| Age-Handicapped 4-Miler Fri, Jul 4th, 2025, @7:00am |
| Bastille Day 5K Mon, Jul 14th, 2025, @6:00pm |
| Bluemont 5K Wed, Aug 13th, 2025, @6:00pm |
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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. |