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.
10 x 500m in 5k Pace, 300m Jog Recovery
Fellow Endorphin Junkies –
The weather tomorrow morning will be challenging, warm at 72 degrees and quite humid at 95%, with some wind at 5 MPH and only 10% chance of rain. With this humidity and heat, hydration is key – do it after every 2nd interval! 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 by 5:40 to warm up. The workout is as follows:
10 x 500m in 5k pace - with 300m jog recovery in between
- Stallions: 5:45 to 6:15 Pace
- Wolf Pack: 6:15 to 6:45 Pace
- Gazelles: 6:45 to 7:30 Pace
- Coyotes/MTP Trainees: 7:30 to 10:00 Pace
This is another speed workout tailored for the summer race schedule, and guaranteed to build both strength and stamina. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.
Coach Rich’s Club News:
Huge PR by Christine Westcott at the BAA 10K. Her time of 42:04 was over a 4 minute PR. She finished 3rd 45-49 in a very competitive and large field up in Boston. Huge PR gets HUGE congrats. Way to go Christine!
Lots of great performances at last week's Hugh Jascourt 4M. Congrats to all:
25:09 - Kyle Edgerton, 3rd AG
26:34 - Liz Ozeki, 1st OAF
29:31 - Paul Ryan, 1st AG
31:27 - Andrew Mulrean
35:23 - Eunja Rau, 1st AG
35:30 - Clara Lau
36:36 - Virginia Reynolds
39:33 - Keith Campbell
40:20 - Katie Mulrean
48:17 - Deborah Margraff
Come on out to the Age-Handicapped 4M on July 4 – it’s always fun, and interesting to see how people shake out and finish with their handicaps. I will not be at the track tomorrow but will be there July 5 for all that want to workout. We will do 5-8 x 1000 at 5K pace, 400 rest jog.
Coach Big Guy will see you in the Morning!
800m Intervals in 10k Pace
Fellow Endorphin Junkies -
The weather tomorrow morning will be Swampy, with temps at 72 degrees with sky high humidity at 99%, and a little wind at 5 MPH (so “Real Feel” 77 degrees) with the evening thunderstorms almost certainly gone, so a lot better than last week but as always, dress accordingly, and as always you should still bring fluids. The Hugh Jascourt 4 Miler is tomorrow night, so some of you will be opting to run it, which would be a good workout as an alternative.
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.
June 21, 2018 - 6 to 8 x 800m at 10K (“Interval”) Pace, w/200m easy jogs in between
Water breaks are important ALL year round, particularly when it very Swampy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval that ends at our usual start point
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 weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge. 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.
Club news from Coach Rich ...
Our next race, the Hugh Jascourt 4 Miler, is tomorrow night Thursday night, June 21 at 7 PM at Fletchers, O&B on the C&O Towpath. Next race thereafter is the always fun Club July 4th Age-Handicapped 4 Miler at Carderock, again on the C&O Towpath.
Coach Big Guy is back from Austin and Coach Rich will also be there at track practice tomorrow!