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.
Sign up here to receive email announcements.
Questions can be emailed to Coach Big Guy or Coach Rich.
12-20 x 400 @ 10K pace, 100 rest
Greetings Thursday morning track fans. Welcome to real Fall weather this week. Personally I love this weather and it should be great out there tomorrow morning. Please dress a little warmer. The workout is 12-20 x 400, 100 rest. 400s at 10K pace. This is a strength workout that works well for 10 days before the MCM.
As always, we will start promptly at 6:00am at the Yorktown HS track on Greenbrier St. in Arlington. Make sure and be there warmed up beforehand.
In racing news, Yared Addisu ran the Grand African 5K in DC in a time of 18:50. A solid time but the highlight had to be his photos with fellow Ethiopian great, Kenenisa Bekele. If you somehow have never heard of Bekele he is the former 5,000m and 10,000m world record holder, most decorated world cross country champion in history and the 2nd fastest person ever in the marathon with a time of 2:01:41. At Berlin he became the Masters Marathon world record holder with a 2:05.
On vacation in New Mexico, Miguel Cuya ran the Duke City Marathon in Albuquerque adding New Mexico to the long list of destination marathons he has completed.
The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.
The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.
Big Guy is still away but will return next week where I am sure we will hear all about Austin City Limits and Austin FC soccer. I will see you all in the morning. Happy running!
Rich
6-8 x 800, 400 rest
Greetings Thursday Morning Track Fans. Big Guy is out of town these next two weeks so it will just be me out there with you all.
The workout tomorrow is 6-8 x 800, 400 rest. The workout will start promptly at 6:00am at the Yorktown High School track on Greenbrier St. at 27th. Please be there and warmed up ahead of the 6:00am start.
The weather report looks like rain for the morning but with a nice temperature in the low 60s. I always like to remind people, you can't pick the weather for your races so train in all kinds of weather as you never know what you will get.
Speaking of races, we had quite a few in our crew racing this past weekend.
In Hartford, CT, Eunja Rau completed a marathon in her 23rd state in a time of 4:11:59. Great work Eunja!
At the Chicago Marathon Emily Riley ran a time of 3:49:59. This was Emily's 2nd fastest marathon and it included fighting an upset stomach and dehydration such that she spent part of those 3:49:59 minutes in a medical tent around mile 18. Impressive to get back out there and finish after that! Congrats to Emily
Paul Ryan ran the Anacostia Parkrun 5K in a time of 21:53. He was 2nd OA in the race and needless to say, won the 70+ AG. It was his fastest time this year and fastest in several years. Congrats to Paul who is now heading off on a European vacation followed by an around the world cruise so look for him on Strava making circles around the ship's deck and back training on dry land in Arlington next June. Bon voyage!
The Army Ten Miler was back after a 3 year COVID break. I was very happy to run 10 miles for the first time since May of 2021 but wow, I sure was in the great company of these crew members below. Sizzling performances. Congrats to all!
56:27 - Rodrigo Vellon, PR by 1.5 min!
1:00:31 - Christie Wetzel, 2nd 35-39, PR by more than a minute
1:01:56 - Yared Addisu, PR by 2:40!
1:02:02 - Anna Staats, 2nd 20-24, PR by 40sec
1:08:30 - David Meeks
1:12:02 - Kate Scott, PR
1:23:00 - Rich Mendelowitz
As a side note the results were not friendly for mining other times. I am sorry if I missed anyone but as a reminder, please let me know in advance of any races you plan to run. Thanks
The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers
The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.
Happy running!
Rich