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.
10 x 500m in 5k pace, 300m 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 cooler, with temps in the Upper 40s, higher humidity at 91%, with some wind, so FABULOUS spring weather. Despite the nice conditions, you should still bring water for hydration after at least every other interval after you finish the 300m jog rest interval.
April 27, 2023 - 10 x 500m in 5k pace, with 300m jog recovery in between
• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:30 to 7:00 Pace
• Gazelles: 7:00 to 7:45 Pace
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace
This is another speed workout guaranteed to build both strength and stamina for your spring races! Tomorrow, I believe you should start at 10k pace on the first couple of intervals, increasing pace each interval quickly until you are running 5k pace. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In club news from Coach Rich ...
Greetings Thursday morning faithful. Good news and bad news for our Thursday morning speediness. The YHS Track will be resurfaced starting mid-June. It will be beautiful when complete and at long last you will have a 100m to go marker for those 400 repeats with 100 rests. Now the bad news of course is that the track will be closed for 6 weeks till the end of July and that is a little squishy as weather can cause delays along the way. I will keep you posted for exact start dates but look for a beautiful blue track when it is done!
Congrats to our Nate and Hope at the Parkway Classic 10 Miler
1:11:06 - Nate Rathjen
1:14:33 - Hope Seck
The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.
Happy running!
Coach Big Guy is back from ATX will be at Yorktown in the AM!
4-5 x 1600, 400 rest
Greetings Thursday morning faithful. What a wonderful marathon Monday it was. Great races at the front of the pack and so many great performances by so many DCRRs and of course our Thursday crew included. Huge congrats to all of you guys who ran (results below of course)
The Big Guy is in Austin this week and back next week. Eunja will be kicking things off tomorrow. The workout is 4-5 x 1600, 400 jogging rest, and at 10K pace. Keep those rest intervals consistent and don't let them creep slower just to keep a faster 1600.
The workout will start promptly at 6 AM at the Yorktown HS track. Please arrive earlier to get your warmups in.
Now onto the weekend's results ...
Boston Marathon
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2:31:17 - Marty McCormick, PR
2:44:17 - Rodrigo Vellon
2:59:49 - Christie Wetzel
3:12:53 - Brian Young
3:27:17 - Melinda Metz
3:57:29 - Kimberley Sweeney
4:10:40 - Eunja Rau
At the Coastal Delaware Marathon Mike Lurie ran an 8 minute PR of 3:26:20 on a really warm day. In the half, Emiley Riley suffered the same heat turning in a time of 1:54:53. Not representative of her capability or fitness. Congrat to both of them and look for them to be crushing it next time out.
Happy running!
Rich