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.
Short Sprint Ladders
Fellow Endorphin Junkies
The weather tomorrow morning will be cooler, with temps at 46 degrees with higher humidity at 73%, and a little wind at 6 MPH so, dress accordingly, and as always you should still bring fluids. Good luck to Arielle, Kyle and Liz at Richmond on Saturday – they should stay in bed Thursday and do a few 400s or 800s at marathon pace today (or yesterday), and then rest until the race.
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.
November 8, 2018 – Short Sprint Ladders - 400/800/1200/800/400m Ladders at 5K ("interval") Pace, 400m jogs in between
Water breaks are important ALL year round, even when it will be cooler 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 6:45 Pace
Gazelles: 6:55 to 7:15 Pace
Coyotes/MTP Trainees: 7:15 to 10:00 Pace
This week's workout is a sharpening speed workout, and since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists, imagine Pringles or an egg in your hand and you don't want to crush them!
In Club news from Coach Rich -
PRs all around at the Indianapolis Monumental Marathon and HM this past Saturday.
4:07:30 - Eunja Rau
4:26:57 - Emily Riley
1:51:15 - Kenneth Riley (HM)
Huge congrats to CaSandra DeGrauwe who crushed the NYC Marathon on Sunday in a time of 3:17:41. This was a 3 minute PR over her 3:20 effort in Chicago a mere 4 weeks ago. Fantastic effort CaSandra. We are all so proud of and happy for you!
Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.
Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: https://www.facebook.com/events/2215313825415843/
Best of luck to Liz Ozeki, Arielle Weiner and Kyle Edgerton at the Richmond Marathon this weekend. We are all pulling for you guys. Go get it!!!
Coach Big Guy and Coach Rich will be at track practice tomorrow!
3 to 5 x 1600m
Fellow Endorphin Junkies -
The weather tomorrow morning will be warmer than last week, with temps at 58 degrees and higher humidity at 83%, with little wind at 5 MPH, so dress accordingly, and as always you should still bring fluids.
Accordingly, 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.
November 1, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between
Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!
NOTE: I expect to see your heart rates in the High 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals
Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals
Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 to 4 x 1600m
Suggested number of intervals are based on you being at least 3 weeks Post marathon – if you are two weeks recovered, just do a couple, max three. This week's workout is base workout, aiming at building strength and endurance for your spring marathon, especially if it is Boston. As always, don't go out too quick on the first couple, and try to make each interval a bit faster than the last. Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! Remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.
Here is the Coach Rich Club News this week:
Congrats to Will Hernandez running a solid 3:52:47 at MCM. Will was real happy with his result and especially liked our hooting and howling at the mile 4.5 DCRRC waterstop. Way to go Will!
Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.
Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: https://www.facebook.com/events/2215313825415843/
Coach Big Guy will be there at track practice tomorrow, but Coach Rich has an early appointment so we will miss him.