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 10k, 200m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be chilly, with temps in the lower 30s and low humidity at 64%, with some wind at 7 MPH, almost no chance of rain – BUT – given today's rain, there could be some icy spots – BE CAREFUL! Dress accordingly, and despite the cold conditions still 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.
December 12th, 2024 – 4 to 6 x 800m in 10k with 200m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 6 intervals
· Wolf Pack: 6:15 to 7:00 Pace, 5 to 6 intervals
· Gazelles: 6:45 to 7:45 Pace, 5 to 6 intervals
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 4 to 6 intervals
This is a speed/endurance workout designed to begin to build both strength and stamina for your winter 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. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace on these, we expect this series to be a progression – starting closer to 10m pace, so take the first two easier, then kick it up a notch by moving to 10k 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 to 8k or even 5k pace.
In the Coach Big Guy news ...
in the California International Marathon Rodrigo V set a 3 minute PR: 2:36 – that's an average pace of an amazing 5:56 per mile! Way to go Rodrigo!!! Christi Wetzel was with Rodrigo at CIM and set a 3 min PR in 2:51 – another amazing result!
In the Club 10k Bread Run this past Sunday TMBC's Zach Swas the Overall Number 1 (as well as first in his age group), with a 34:37 (5:35 peer mile), and Coach Anna was 5th Overall and the 1st female in 40:25 (6:31 per mile), giving both of them the first choice of bread calories after the race – Great work Z&A! Elise was 17th Overall, 3rd overall female, and an AG winner in 44:21. Yuko Takakusaki was 1st in her age group too, running 49:12. Great Work Team TMBC!
Speaking of Great Work and Club races – there is NO TMBC next Thursday – Instead – PLEASE join your Club teammates at the Annual Holiday Relays next Wednesday night at 6:40 for warm up and 7 Pm for the race. Everyone will be spit up into groups of two Fastest with slowest, and so on, to try to evenly match all groups of two. Each runner races a 400 meter and passes a baton to their teammate, and then rests while the teammate runs their 400. After 20 laps (ten each) the groups finish, with prizes for the first three and best Holiday outfits. We all then go out for drinks and food in Ballston – always a tremendously fun time!
Speaking of TREMENDOUSLY fun races, January 1st is not only the first day of a new year, it is also the annual Resolutions & Predictions 5k. The race is even at a civilized time – noon! Our own Coach Rich is race director, and he would LOVE to see you and have some help. Register to run or volunteer atÂÂ https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy will be at Yorktown in the AM!
12 x 400m in 10k pace, 100m jogs
Fellow Endorphin Junkies
Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be changeable in the morning, warmer but still with temps in the low-40s, some gusty winds, and a chance for a few snowflakes or little sprinkles. The track may be a bit slick, so be careful and deliberate in your runs tomorrow. Given the decent but somewhat challenging conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down!
December 5, 2024 – 12 x 400m in 10k Pace, with 100m jogs
Stallions: 5:30 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – Get Up on your Toes and Lift your Knees!
... and the Coach Big Guy Report –
Lots and Lots of AMAZING results this week – and those are the ones I found – If I missed you – and I am SURE I missed a few, please let me know for next week!
In the Thanksgiving Day DCRRC Alexandria 5 Mile Turkey Trot a lot of the TMBC crew was trying to earn that second piece of Pumkin Pie – and while Coach Anna said don't even mention her result, it was still pretty good despite her allegedly "easing off" in the race:
DCRRC Alexandria 5 Mile Turkey Trot
Anna Staats 30:11, good for 19th Overall Female, 7th Age Group
Mark Bourgeois 41:33
Coach Big Guy 43:52
Mary Kusler 47:40
Shawna Barry 51:57
In the Pilgrim Pie Run 5k in Chicago Zach S SMOKED it (just like my turkey) in 16:21 for the 5k and 5th Place Overall! Way to go Zach!!!
In the BCRR Thanksgiving Race in Langhorne, PA, Jonathan Peruski ran a 30:11 for 5 miles, good for 4th Overall, and 1st in his Age Group! Meanwhile his wife our Bonnie Harvery Peruski ran a 35:13 for 5 Miles, good for 3rd Overall Female and 1st in her Age Group! Wow – the Peruski family is FAST!
In the Club DCRRC Gar Williams Half Marathon this past Sunday, we had some great and good performances – and then the Coach – still nursing a hamstring strain from Thursday's Turkey Trot foolishly tried to run – lesson for the TMBC – "Listen to Your Body" – and let it Heal! As for Kristin – Woo, Hoo! Great Work by Yuko and Yves too!
DCRRC Gar Williams Half Marathon
Kristin Hume 1:35:57 18th Overall, 2nd Female, first in her Age Group!
Yuko Takakusaki 1:47:38 2nd Age Group
Coach Big Guy 2:14: 32
Yves Nugent 2:55:21
Happy running!
Coach Big Guy is back on the DL but will see you at Yorktown Track at 6 AM after warmup tomorrow!