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.
6-8 x 800, 400 rest
Hi Everyone. Big Guy is away again this week. I will kick things off with you tomorrow morning. The workout is 6-8 x 800, 400 rest. 800s at 5K pace. You can alternatively do these as YASSO 800s. I will describe the difference when we kick things off.
I could not find any results for anyone from last weekend. As a reminder, please feel free to let me know you are racing and which race or send me your results after you race. Just send via email at rich@dcroadrunners.org
The National Capital 20M and Janet Braunstein 5M are the next races on the club calendar on Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/ We could really use a bunch more volunteers!
Happy running!
Rich
Ladder (up and down): 400, 800, 1200, 1600, (1600), 1200, 800, 400
Hi Everyone. Big Guy is away this week so I will be out there with you in the morning. The workout is a Ladder (up and down): 400, 800, 1200, 1600, (1600), 1200, 800, 400. All with 400 rest. Pacing is 5K pace for 400s and 800s, 10K pace for the 1200 and 1600 (or 2 of them if you want to lengthen the workout.)
At the races last week ...
Paul Ryan ran the mile at the PVTC track meet in a time of 6:36. This was his best time this year and as most always he was the fastest running in the 70+ AG. Way to go Paul!
The 3M XC race was the final race of the Bunion Derby series. It was great to see many of you there volunteering, racing and enjoying the Club Picnic, Here are results for crew members that ran the race.
17:46 - Roderigo Vellon, 2nd OA
19:37 - Christie Wetzel, 1st OAF
20:38 - Ken Strazzeri, 2nd 40-49
21:10 - Jack Phillips, 1st 20-24
21:11 - Anna Staats, 2nd OAF
21:31 - Elise Mullenniex, 1st 30-34
25:16 - Brian Young, 2nd 45-49
26:17 - Paul Ryan, 1st 70-79 and doubling back!
28:02 - Anne Coia, 2nd 55-59
The National Capital 20M and Janet Braunstein 5M are the next races on the club calendar on Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/
Happy running!
Rich