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.

4 to 6 x 800m in 5k, 400m jogs

Written by Stephen Easley

Wednesday, 13 July 2022 17:54

Fellow Endorphin Junkies

The weather tomorrow morning will be lovely for July with temps in the upper 60s and higher humidity at 92%, with little wind, but still 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.

Just a quick reminder – if you are running the Bastille Day 4-Miler – SLEEP IN! Or if you must work out in the morning, stop by for some easy track miles. I also want to thank everyone for the wonderful Birthday Greeting Coach Rich sent of you all from last Thursday's TMBC – it warmed my Heart!

July 14th, 2022 – 4 to 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 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 Club news from Coach Rich ...

Greetings Thursday Morning Track Fans. Only one person raced last week but she ran 3 races! Three cheers for Liz Ozeki! Here are her accomplishments ...

On Thursday night Liz ran the MCRRC Midsummer Night's Mile in a time of 5:29.9. A fabulous time! Twin sis Thia, turned in a time of 5:28.8. I didn't ask about this :)

On Saturday, Liz ran the Kensington Parkrun 5K in a time of 19:57 which was good for 1st OAF. Thia ran this one in a pedestrian 25:09 while pushing her son in a stroller.

Then on Sunday, Liz finished off the triple racing weekend with another W at the MCRRC Country Road 5K in a time of 19:41. No sisterly competition in this one.

Great work Liz!

Tomorrow night is the Bastille Day 4M at Fletcher's Boathouse starting at 7PM. You get a pass on the morning workout if you are running the race. Next Wednesday night July 20 is the Bluemont 5K. You can register and/or volunteer for both on the club website: http://www.dcroadrunners.org

My plans changed a little bit as I am now leaving for Eugene and the Track & field World Championships on Sunday so I will see you tomorrow morning but not next week.

Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the AM!

 

3 x 1600, 400 rest & Happy Birthday Big Guy!

Written by Rich Mendelowitz

Wednesday, 06 July 2022 13:18

Greetings Thursday track fans.  For tomorrow's workout we will be celebrating the Big Guy's  birthday except he won't be there.  We will celebrate him nonetheless.  

For his birthday workout we will do 3-4 x 1600 with a 400 rest.  As always, we will start the workout at 6:00am.  Be warmed up and ready to go before then.  
 
We somehow got out of sync with the Wednesday night crew and did the workout they are doing tonight, last week.  All the workouts through the end of September are now on the club website at https://www.dcroadrunners.org/activities/track-workouts.html.  We will be back in sync with our Wednesday night friends next week.  
 
Lots of racing on July 4.  Here is a quick summary and congrats to all.  
 
Marty McCormick ran a 5M PR and was 1st OA at the Wall Firecracker 5M up in NJ.  PR time of 26:53.  He was real happy to break 27.  
 
Brian Young ran the Firecracker 5K for the Troops in Reston and turned in a solid time of 19:53.  
 
Paul Ryan the PVTC 4th of July 8K in a nice time of 37:20.  
 
The club's Age-Handicapped 4M was loads of fun as always.  We had a nice showing from the crew:
 
25:01 - Yared Addisu, Guessing this is a 4M PR for Yared!
25:15 - Christie Wetzel, 1st OAF on time and with handicap
25:54 - Liz Ozeki, 2nd OAF on time, 3rd OAF with handicap
27:15 - David Meeks
27:45 - Jack Phillips
28:43 - Kate Scott
29:32 - Mark Bourgeois
30:22  - Anna Staats
31:05 - Katie Stilling
31:12 - Yuko Takakusaki
31:56 - Rich Mendelowitz
35:17 - Big Guy
38:10 - Eunja Rau
 
Happy running!
Rich
 

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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.