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, a USATF certified coach, and Coach Rich Mendelowitz, a RRCA certified coach. 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 to 10 x 500m in 5k pace, 300m jog

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warmer at 74 degrees and quite humid at 85%, with some wind at 4 MPH and some chance of rain at 25 to 30%. With this humidity and heat, hydration is key – do it at least twice, and preferably 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:

July 11, 2019 - 8 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

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. I second Coach Rich's invitation to the Club track championship – it should be amazing to see a sub 4:00 mile!

In club news from Coach Rich ...

Chris Walsh ran a solid 41:31 for 10K at the ever-famous Peachtree Road Race in Atlanta on July 4. Coach Big Guy's PR in the 10k was run on this course in 1981, and he can confirm it is a hilly, challenging course – great job Chris!

Tatyana Steis ran a strong 20:39 at the Red White and Blue 5K at Rehoboth Beach on the 4th. She was 1st OA Masters Female and got to share the podium with Mike Wardian the 1st OA Masters Male

Age-Handicapped 4M
25:31 - Brian Young
26:11 - Liz Ozeki, 1st OAF
26:26 - Andrew Simpson
27:10 - Arielle Weiner
27:40 - Bonnie Harvey
28:35 - Chelsea Suydam
29:29 - Mark Bourgeois
30:03 - Kevin Cunningham
30:28 - Gary Morgans
30:53 - Kenneth Riley
36:04 - Emily Riley
37:55 - Jill Brasky
41:05 - Keith Campbell

Congrats to all who raced!

In other club news, everyone should come out to this Saturday's track meet. You should run and watch. We will have several world-class races in the 800, Mile and 3000m Steeplechase. You will likely see the first sub-4-minute mile ever run in DC.

Sunday night is the annual Bastille Day 4M at Fletchers Boathouse starting at 7 PM and next Wednesday is the Bluemont 5K also starting at 7 PM.

For details on all of these and to register, go to

Coach Big Guy and Coach Rich will see you in the Morning!


No TMBC this week - Run a July 4th Race!

Fellow Endorphin Junkies:

There will be NO Thursday Morning DCRRC Track Practice in Arlington tomorrow. Instead, TMBC regulars are encouraged to run a local July 4th race. For those of you in DC and who registered, there is an Age-Handicapped 4 miler tomorrow morning at Carderock. If you are on the road, there are a lot of local July 4th races throughout the country.

The weather tomorrow in DC will be much warmer with Temps at 80 degrees with a little more humidity than normal at 80%, so real feel at 85 and no relief from wind at only 3 MPH, so dress accordingly and still remember to bring fluids!

Here is the Coach Big Guy Club News this week:

As was reported last week Mrs. Big Guy and Coach BG live at Chateau Big Guy across the street from the Washington Golf & Country Club at Glebe Road and Rock Spring, right next to Marymount, and the WG&CC has the biggest fireworks display in DC after the Mall, but without Presidential speeches or flyovers! Plus air conditioning and real bathrooms! Please join us for potluck grilling and fireworks, or just walk over for the works with a blanket. Grilling starts at 7 PM and the works start right before 9 PM! Coach Rich is coming, but I haven't heard from anyone else – so if you are coming, please let me know!

Here is the Coach Rich Club News this week:

Several club races coming in a row. See the club website at to register:

13 July – Track Championships
14 July – Bastille Day 4M
17 July – Bluemont 5K

Coach Big Guy messed up and failed to register, and barring a miracle, won't be at the race tomorrow, but he wishes everyone luck!


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Upcoming Events

DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
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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.