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.
5 to 6 x 1000m in 10k/10m w/200m jog
Fellow Endorphin Junkies
The weather tomorrow morning will be warmer, with temps at 66 degrees, overnight rain is gone, with winds of 4 MPH and high humidity at 78%, so you will want to dress accordingly, and as always you should bring plenty of fluids.
The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.
May 2, 2019 – 5 to 6 x 1000m at 10K ("Interval") to 10m ("Tempo Interval" Pace, w/200m easy jogs in between
Water breaks are important ALL year round, particularly when it will be warm and humid like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!
NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:45 to 6:30 Pace, 6 Intervals
Wolf Pack: 6:30 to 7:00 Pace, 5 - 6 Intervals
Gazelles: 7:00 to 7:55 Pace, 5 - 6 Intervals
Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 6 Intervals
This week's workout is a solid base to speed workout, but given the distance, very much an endurance workout, particularly with the warmth and humidity it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about two-thirds of a 10k race for most of you, so take it very easy on the recovery jog/walk/water legs of 200m – and try to get water every interval or at least every other interval.
In Coach Big Guy Party News –
Coach and Mrs. Big Guy's Annual Kentucky Derby Party is this Saturday, May 4th from 5 to 7:30 PM at Chez Big Guy. The Fastest two minutes in sport, great mint juleps, southern food, and kid-friendly! Most of you have been invited and all of you are welcome – but you must send the Big Guy an RSVP – try his actual first name stephen with a period/dot in between and last name easley @gmail.com,
In Coach Rich Club News –
Lot's of good racing this past weekend:
Crystal City 5K Fridays
18:27 - Ze Dagher, PR & 1st AG
24:21 - Judah Dal Cais
25:36 - Andrew Mulrean
Kenneth Riley completed his first ultra the Northface 50K in a time of 6:15:38. With almost 2300 feet of climbing, this is a great accomplishment and Kenneth is really proud of his effort!
Pike's Peek 10K
36:04 - Rodrigo Vellon, PR
38:40 - Christie Wetzel, PR & 2nd AG
41:09 - Liz Ozeki, 3rd AG
50:12 - Hai Nguyen
Parkway Classic 10M
1:06:40 - Andrew Simpson, 3rd AG
1:10:37 - Carrie Dunn, 2nd AG
1:25:08 - Kelly Orzechowski
1:26:58 - Shawna Barry
1:34:03 - Mary Kusler
Huge congrats to all our racers this past weekend.
Happy Hour tomorrow night (Thursday night) at Buffalo Billiards in DC. This is a fund/food-raiser for the Capital Area Foodbank. Start time is 6 PM. I look forward to seeing you there.
Coach Big Guy has returned from the New Orleans Jazz Fest and Coach Rich and he will be out there!
Thursday Track - 6-8 x 800, 400 rest
Hi Everyone. I hope all had a great Easter or Passover weekend if you so celebrated. Both Big Guy and I are out of town this week. Sorry we will miss out on all the fun. Mary will be handling the announcements and workout plan.
Workout is 6-8 by 800 at 5K pace with 400 rest. The intent is for it to be a speed workout. Get a good rest on that slower 400 but keep it a consistent rest from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.
A quiet weekend on the racing front with only one person reporting results:
Congrats to Paul Ryan for winning his AG and running a strong season opening 5K of 22:08 at the PVTC Easter race on the Bluemont course.
Thanks to all who volunteering at this weekend Parkway Classic races. I look forward to seeing you at our Belle Haven waterstop. To all of you running, best of luck and needless to say we will be yelling for you as you come by.
Rich