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.
8 x 600m in 5k Pace, 200m Rest
Fellow Endorphin Junkies
The weather tomorrow morning will be pretty warm, with temps at 70 degrees with high humidity at 94% and a chance of showers, and a little wind at 6 MPH, so steamy and you will want to dress accordingly, and as always you should bring plenty of 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.
May 31, 2018 - 8 x 600m at 5K (“Interval”) Pace, w/ 200m very easy jogs in between
Water breaks are important ALL year round, particularly when it will be steamy 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 tough speed workout - essentially running a 5k, so it will be a challenge, and we will have challenging weather, and shorter rest periods than Wednesday night, so take it easy on those 200s and get some water every two sets of intervals. 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 -
Congrats to these folks that ran great races this past weekend:
Liz Ozeki ran a swift 27:02 at the MCRRC Memorial Day 4M.
Mark Bourgeois ran 3:47:36 at the Mountains 2 Beach Marathon in Ventura, CA
Ringing in Hope 5k
20:35 - Carrie Dunn 2nd OAF
21:44 - Christine Westcott 1st 40-49
Mark your calendars for the first Summer Bunion Derby – the Race after the Women 5k on Sunday June 10th!
Coach Big Guy will be at track practice tomorrow with Coach Rich!
Thursday Morning Track - 4 x 5min on/off, 5K pace on, easy recovery pace
Hi Everyone. Big Guy is enjoying Lafayette, LA this week so just me again. The weather looks pretty nice for tomorrow morning with temp around 62'. Workout meant to work on speed as follows: 4 x 5min on/off, 5K pace on, easy recovery pace
Will meet as always right at 6AM to give final instructions for the workout and announcments. Please be warmed up before then. Workout to follow announcements
Reminder for happy hour TOMORROW night, Thursday May 24. It is at Irelands Four Courts starting at 6:30. We will be doing the Snowball Series Awards and series volunteer recognition, the coveted jackets! We have several winners in our crew being recognized so please come out and join in the fun. Please come out and enjoy the night out with your running buds. I hope to see you there!
Also, reminder for the kickoff of the Bunion Derby Series with the Womens Distance Festival 5K followed by the Run After the Women 5K. Women go off at 8AM and the men 15 minutes later on Sunday morning June 10.
I'll see you all in the morning
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Rich
rich@dcroadrunners.org