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.
Variable Number of 400s, with 100m jogs
Fellow Endorphin Junkies:
The weather tomorrow will be much cooler with Temps at 38 degrees and higher humidity at 77%, with little wind at 4 MPH and only 5% chance of rain, but still remember to bring fluids because you need them as much in the fall as in the summer!
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 to warm up. Workout as follows:
October 25, 2018: Variable Number of Intervals x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between
• Stallions: 6:00 to 6:30 Pace, or Marathon Pace if running this weekend
• Wolf Pack: 6:30 to 7:00 Pace, or Marathon Pace if running this weekend
• Gazelles: 7:00 to 7:45 Pace, or Marathon Pace if running this weekend
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace, or Marathon Pace if running this weekend
MCM Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 to 6 x 400 at marathon pace, with 100m easy jogs recovery.
Richmond Bound or Later – You should feel free to do 14 to 16 x 400 at 10k pace, with 100m easy jogs recovery, with perhaps the last 2 to 4 at 5k Pace.
Recovering from Marathon – If you are one week after, stay in bed, but 2 to 3 weeks after, try 8 to 12 intervals
These 400m workouts should be quite familiar, as we do them several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.
Here is the Coach Rich Club News this week:
Congrats to the TMBC'ers for some excellent race performances:
At the Columbus HM Clara Lau was excited to break 2 hours. Her time 1:59:46. Way to go Clara!
At the Baltimore HM Chris Walsh brought home a shiny new PR with a time of 1:29:50. Great work Chris!
DC Road Runners Club October Happy Hour is set for tomorrow night, October 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.
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/.
Coach Big Guy is back from Austin – Check out his favorite new band from the ACL Fest "Alvvays" - and he and Coach Rich will be out there tomorrow – a two-fer!
Thursday Morning Track - 5-8 x 1000, 5K pace, 400 rest
Hi Everyone. Both Big Guy and I will be away for tomorrow's workout. Paul Westcott will handle the workout in our absence. Thank you Paul.
Tomorrow's workout is 5 x 1000 at 5K pace with a 400 rest. Make the rest interval pretty easy but keep it consistent from rep to rep. If you are doing MCM this is a fine workout. If you are going to Richmond or beyond I suggest you can still do as many as 8 x 1000.
As always, the workout will start promptly at 6AM on the track at Yorktown High School. It's gonna be cool with temps in the mid 40s. It will be bone dry but a bit windy so dress accordingly.
DC Road Runners Club October Happy Hour is set for the 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.
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/.
For sure I will be back next week but Paul will take good care of everyone tomorrow. Have a great workout. .
Rich