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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.
Distance Ladders - 1000/800/600/400/400/600/800/1000 w/400 jog rest
Fellow Endorphin Junkies
TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be Fall-Like, with temps in the low 50s, some humidity at 82%, and some wind – great running weather! Even with these nice conditions you should still bring water for hydration after every interval before you start the intervals at our traditional start spot.
September 29, 2022 – TMBC: – Distance Ladders – 1000m/800m/600m/400m/400m/600m/800m/1000m - in Cruise Interval Pace (10k pace) down the ladder, and in Interval Pace (5k pace) going back up the Ladder, all intervals with 400m easy jogs in between
Water breaks are important ALL year round, even when it cool as tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish an interval at the traditional start spot.
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range to a little higher, and if your rates are 90% of Max or higher, you need to slow down!
Stallions: 6:00 to 6:30 Pace, then 5:30 to 6:15
Wolf Pack: 6:30 to 7:00 Pace, then 6:15 to 6:45
Gazelles: 7:15 to 7:45 Pace, then 7:00 to 7:45
Coyotes/MTP Trainees: 7:45 to 10:30 Pace, then 7:30 to 10:00
This week's workout is a combo workout, which will certainly build strength but will help sharpen your speed – especially if you are doing shorter races in addition to a fall marathon. As always, don't go out too quick on the first interval, and try to make each interval a bit faster than the last. Since there are 8 longer intervals, you really need to plan and monitor your effort on this workout – not using all your gas as you go down the ladder, because you will need a lot to get back up the ladder. Coach Ed suggests if you want to shorten the workout you should drop the final 1000, and for those inside three weeks to marathon time, and definitely those inside two weeks, you should drop the final 1000 – you will get almost all of the benefit of the workout before that 1000m interval.
Here is the Coach Rich Club News this week:
Amazingly, Coach Rich had no news this week – but he will see us all tomorrow morning.
Instead, I will give you a teaser from a great article on a common running problem – the "Overstride." As I like to teach you all, you should run your TMBC intervals with a different form than your marathon form, just as you would not use a big driver to putt in a golf game. Unfortunately, that lesson is easier preached than practiced, and even with competitive collegiate runners, like those Coach Jill and I watched this Tuesday morning as we did our speed workout, good runners can fall victim to overstriding (as well as mediocre runners such as your own Coach Big Guy, who fights against overstriding on occasion). The complete "Overstride" correction article with very helpful pictures is at:
Here is a helpful excerpt from the Article: "If you've ever looked for guidance on running form, chances are, you've probably heard of a little something called overstriding. It's one of the most common and notorious running issues out there... yet very few runners fully understand what it is and what it means for their running gait. An overstride, in its most basic definition, occurs when your front leg extends too far in front of your body whenever you take a step."
Coach Big Guy and Coach Rich will be at Yorktown tomorrow!
3 to 4 x 2000m in 10k with 400m jogs
Fellow Endorphin Junkies
TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be decent, with temps in the high 60s, some humidity at 83%, and a small chance of rain. Even with these nice conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval.
September 22, 2022 – TMBC: – 3 to 4 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between
Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:30 Pace, 4 Intervals
Wolf Pack: 6:30 to 7:00 Pace, 3 to 4 Intervals
Gazelles: 7:00 to 7:30 Pace, 3 Intervals
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals
This week's workout is again a base workout, aimed at building strength and endurance for your Fall marathon. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.
Here is the Coach Rich Club News this week:
Greetings Thursday Morning Track Fans. A couple of nice performances at the DC Half Marathon this past weekend.
1:33:16 - Nate Rathjen
1:46:05 - Emily Riley, PR by 1:50ish!
The National Capital 20M and Janet Braunstein 5M are this Sunday September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer
See you all tomorrow morning. Happy running!
Coach Big Guy and Coach Rich will be at Yorktown tomorrow!
Upcoming Events
| Kenmore PTSA 5K Sat, May 10th, 2025, @8:00am |
| BESTKids Super Hero 5K Sat, May 10th, 2025, @8:30am |
| Hero Dogs 5K9 Sat, May 17th, 2025, @8:00am |
| Jamestown 5K Sat, May 17th, 2025, @9:00am |
| DCRRC One Hour Track Run Wed, May 21st, 2025, @6:45pm |
| Women's Distance Festival and Run After The Women Sun, Jun 8th, 2025, @8:00am |
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability. |