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 to 8 x 800m in 5k, 400m jogs, Option add 4 x 200m in 1m pace, 200m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be challenging, with temps in the upper 40s and high humidity at 96%, with some wind at 7 MPH, but a good chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

March 28th, 2024 - 6 to 8 x 800m in 5k with 400m jog recovery in between, and optionally, add 4 x 200m in 1 Mile pace with 200m jogs

· Stallions: 5:15 to 6:15 Pace, 8 Intervals

· Wolf Pack: 6:00 to 6:45 Pace, 7 to 8 Intervals

· Gazelles: 6:30 to 7:30 Pace, 6 to 7 Intervals

· Coyotes/MTP Trainees: 7:15 to 9:30 Pace, 6 Intervals

This is a speed/endurance workout designed to begin to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you have something in the tank after the 800s, and you are running Boston or another tough spring race, consider the optional 200s which will help build strength and speed.

In the Coach Rich news ...

Greetings Thursday morning faithful. Only one race to report on from last weekend. Let's hear it for Nate Rathjen or slugged his way through the Charlottesville 10M in the driving rain and wind. His time was 1:18:29.

Happy running!

Coach Big Guy will be at Yorktown in the AM!


3 to 5 x 1600m in 10k to 5k pace, 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 cold (a welcome change from the 80s in ATX), with temps in the low-30s, low humidity at 44%, and a bit of wind, at 9 to 14 MPH! With these decent conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval. Coach BG hosted a fabulous Buddy Holly Bash with 8 bands, saw 16 movies (including 13 World Premiers), saw 74 other bands, and attended 12 hours of CLE, so he will be exhausted in the morning!

March 21, 2024 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 to 5 Intervals (last 2 intervals in 8k to 5k pace)

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 Intervals (last interval in 8k to 5k pace)

Gazelles: 7:15 to 8:00 Pace, 3 to 4 Intervals (last interval in 8k to 5k pace)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 Intervals (last interval in 8k pace)

My suggestions for number of intervals is just that – a suggestion – remember to leave enough in the tank for the last couple of intervals, so maybe drop one 1600 unless you are "feeling it." Next thing to remember – please start slower in that first interval – say 10-mile pace, then gradually increase pace until you are running at 10k pace. You could even run the entire first interval at 10m pace, just getting faster – remember "last set, best set." As you can see from above, we want you to get faster on the last intrervals. Second, when your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Greetings Thursday Morning Faithful. Some nice racing by the crew this past weekend. Enjoy the roundup ...

Rock-n-Roll Half Marathon

1:23:08 - Yared Addisu

1:28:31 - Elise Mullenniex (1 sec off the AG podium!)

1:28:34 - Brian Young

1:39:11 - Kate Scott

Shamrock Half Marathon

1:17:25 - Rodrigo Vellon

1:23:47 - Jack Phillips

1:24:30 - Christie Wetzel, 2nd 30-34

1:30:47 - Anna Staats, 1st 20-24

At the Shamrock Marriage-thon, Hope Seck got in a 26.2M training run for Boston while pacing her husband Ben in his first marathon. Make sure you see her great photos from a great weekend. Ben unfortunately had to travel through the pain cave over the last 10K. Hope has related that pain to child-birth (3x). I am sure that did not make Ben feel any better but he is now a marathoner! Way to go Team Seck!

Ft. Hunt 10K

42:42 - David Meeks, 1st 60-64

43:20 - Dexter Steis

49:15 - Yuko Takakusaki, 1st 55-59

53:57 - Kevin Cunningham

58:13 - Eunja Rau, 2nd 50-54

1:00:20 - Lisa Towell, 3rd 55-59

The Snowball Series is complete and the Bunion Derby Series will start up in June.

Happy Running!

Coach Big Guy has returned from SXSW in Austin and will see you at the Yorktown Track tomorrow!


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Upcoming Events

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Sun, Jun 16th, 2024, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Fri, Jun 21st, 2024, @7:00pm
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Thu, Jul 4th, 2024, @8:00am
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2024, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 24th, 2024, @7:00pm
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Tue, Aug 13th, 2024, @6:45pm
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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.