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.

Thursday Morning Track - 12-20 x 400, 10K pace, 100 rest

Written by Rich Mendelowitz

Wednesday, 11 July 2018 16:27

Hi Everyone.  Big Guy will be back tomorrow and I will see you there as well.  Gonna be an ok morning with with both dew point and humidity low for this time of year.  The workout is strength based around 400s.  Specifically, 12-20 x 400, 10K pace, 100 rest.  If you are running Saturday nights race you don't want to do this workout.  Talk to me in the morning and we will devise another plan for you.  

As always, workout will start at 6AM.  Please be warmed up and ready to go before 6.  

We had a good showing by our Thursday morning faithful at the July 4 Age-Handicapped 4M.  Some nice performances as always especially since it was a true sweatfest.  Ridiculously high dew point and humidity so more power to all of you that ran well.  Personally, I called it a day during my warmup.  

25:20:00 – Brian Young

27:01:00 – Andrew Simpson

27:04:00 – Liz Ozeki

29:19:00 – Paul Ryan

29:23:00 – Jen Edmond

31:05:00 – Kevin Cunningham

32:39:00 – Andrew Mulrean

32:41:00 – Rich Mendelowitz

35:44:00 – Eunja Rau

41:08:00 – Keith Campbell

46:46:00 – Katie Mulrean

46:54:00 – Deborah Margraff

 

Several upcoming races ... This Saturday night July 14 is the Bastille Day 4M.  Next Wednesday July 18 is the Bluemont 5K.  We will have a workout the next morning for those not running the race.  Finally, the clubs annual Track Meet for 1 mile and 3000m races is Saturday night July 21.  Details for all on the club website: dcroadrunners.org.
 
I look forward to seeing you all in the morning
 
Rich
rich@dcroadrunners.org
 
 

Thursday Morning Track - 5-8 x 1000, 5K pace, 400 rest

Written by Rich Mendelowitz

Wednesday, 04 July 2018 11:25

Happy 4th to all!  Great to see many of you a this morning's Sweatfest 4M aka the DCRRC Age-Handicapped 4M.  Those may not be the worst conditions we ever run in but they were pretty bad.  In any event, I know many who were not there and some of you crazies that were are looking forward to solid workout on the track tomorrow.  I will be there to keep the show going while poor Big Guy is dealing with hopefully much cooler temps in the San Francisco Bay Area.  The workout will be 5-8 x 1000, 5K pace, 400 rest.  So this is a speed workout and the conditions will be a little better than this morning but not a huge amount.  Please bring cold water or sports drink and remember to stop and drink every couple reps.  

This mornings results are done manually so we won't see them for a couple days.  The only other racing I know of was Christie and Rodrigo in a triathlon over in Spain.  I don't have any details but saw some nice pictures.  They should be back today and at the track tomorrow so we can get an update from them in the morning.  

As always, please be warmed up and ready to start the workout at 6AM.  Look forward to seeing you there.  

Rich

rich@dcroadrunners.org

 

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