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.
6 x 800m in 10k Pace, 200m easy jog
Fellow Endorphin Junkies -
The weather tomorrow morning will be cold but moist, with temps at 34 degrees and humidity at 82%, with little wind at 2 MPH, so dress accordingly, and still bring 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.
December 20, 2018 - 6 x 800m at 10K ("Interval") Pace, w/200m easy jogs in between
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:45 Pace
Wolf Pack: 6:45 to 7:00 Pace
Gazelles: 7:00 to 7:45 Pace
Coyotes/MTP Trainees: 7:45 to 10:30 Pace
This week's workout is a tough workout, particularly with this cold and short recovery jog - essentially running a 5k. I know it is tough to get motivated during the holidays but remember each Interval is worth two (small) Christmas cookies! ;-) Try to remember that we want to get stronger and faster at the end of the workout, so don't push too hard on the first two intervals – save that push for the last two that you run.
In club news from Coach Rich:
This year's Gar Williams HM was a slop fest. The course was covered with water and mud making footing somewhat treacherous. Additionally, there was construction on the tow-path that caused detours that made the course 13.3M. Still we had a mighty few take on the conditions and they did quite well. Congrats to all
1:25:09 - Rodrigo Vellon, 1st 25-29
1:27:07 - Christie Wetzel, 1st OAF
1:31:08 - Liz Ozeki, 2nd OAF
1:34:38 - Kyle Edgerton
1:42:24 - Melinda Metz
1:52:08 - Mary Kusler
2:18:09 - Clara Lau
I hope to see many of you at our New Year's Day Predictions & Resolutions 5K. It starts at noon on Jan 1. It's is very family friendly so come on out. Don't just bring the family grab your holiday guests, friends and neighbors. The race is free for all club members and only $10 for all others. Here is the link to all the race info and to register.
Coach Big Guy is back from Austin, so I will be there at track practice tomorrow, but Coach Rich is recovering and leaving it to me!
NO TMBC this week - Holiday Relays Wednesday Night!
Fellow Endorphin Junkies:
This week there will be NO Thursday Morning Track this week! Instead, we urge everyone to attend the DC Roadrunners Christmas/Hanukkah/Festivus/Holiday Relays that will be held at 7 PM on Wednesday, December 12th at the Washington-Lee Track, 1301 N Stafford St, Arlington, VA 22201. We will split everyone into hopefully competitive two-person teams, alternating a total of 20 (so 10 each) 400M laps. There will be awards for winning teams and best holiday themed costumes. Happy Hour will follow at First Down Sports Bar 4213 N Fairfax Drive, a short walk from the track. All are welcome at the Happy Hour even if you don't run in the relays.
The weather tomorrow (Wednesday) night will be warmer than last Thursday morning with Temps at 37 degrees and low humidity at 61%, with little wind at 4 , but still remember to bring fluids because you need them as much in the winter as in the summer!
While some of you may be travelling on the Martin Luther King holiday weekend, Mrs. Big Guy and I wanted to know if enough of you will be around to celebrate the end of the Fall season and beginning of Winter – a sort of "Winter Solstice" gathering of the TMBC on January 19th – please let me know by email if you will be around – I have only heard from a handful of you! There may be some awards, but mostly, a lot of good cheer and fellowship.
Here is the Coach Rich Club News this week:
Fantastic racing weekend for many in our Thursday morning crew. Huge congrats to Mary Beth Fielder on crushing the Rehoboth Beach Marathon in a time of 3:50:47. Her splits were 1:58 and 1:52. She picked up steam the entire way and never hit the wall. We are all so proud of you Mary Beth!
Jingle all the Way 5K
20:52 - Christine Westcott, 1st 45-49
22:21 - Kenneth Riley
24:08 - Emily Riley
Bread Run 10K (Snowball Series #1)
38:44 - Rodrigo Vellon, 2nd 25-29
39:04 - Christie Wetzel, 1st OAF
39:25 - Kyle Edgerton, 2nd 35-39
41:07 - Liz Ozeki, 3rd OAF
41:33 - Arielle Wiener, 1st 20-24
43:55 - Melinda Metz, 2nd 40-44
45:18 - Katie Sprinkel, 3rd 35-39
47:30 - Paul Ryan, 2nd 65-69
1:01:53 - Keith Campbell
Coach Big Guy will be in Austin tomorrow, but Coach Rich will be at the Holiday Relays!