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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, 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.
Thursday Track - 4 x 1600, 400r, 2 x 400, 200r
Hi Everyone. Big Guy is still in Austin so just me again. Weather will be pretty nice with temperature around 46' and not much wind.
The workout is 4 x 1600, 10K pace, 400r followed by 2 x 400, 5K pace, 200r. This is intended to be strength workout with some finishing speed. As always keep your rest intervals consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.
Good luck to anyone running the Shamrock this weekend or the clubs rescheduled JFK/MLK 20/5K races. You all should stay in bed tomorrow and get some extra rest tomorrow if this is a target race for you.
Some real nice results from both the Rock n Rock Marathon and Half as well as the Fort Hunt 10K. Congrats to all!
Rock n Roll Marathon and Half Marathon – Saturday
3:24:19 – Melinda Metz, 3rd AG
1:21:27 – Rodrigo Vellon
1:24:56 – Christie Wetzel, PR and 2nd AG
2:15:20 – Keith Campbell
Fort Hunt 10K – Sunday
39:24 – Ze Dagher
40:26 – Liz Ozeki, 1st OAF
41:51 – Chris Walsh, 3rd AG
49:33 – Melinda Metz, 2nd AG and the day after she ran 3:24 at the RnR Marathon! Not recommended J
58:26 – Keith Campbell, the day after the RnR Half (not quite as crazy)
I look forward to seeing you tomorrow.
Rich
Thursday Track- 5-8 x 1000
Hi Everyone. Big Guy will be out of town for the next 3 weeks while he is working at and enjoying SXSW in Austin. I am very happy to be returning tomorrow to be with you all again. Weather will be cold with temps at around 22' but wind pretty light, thankfully!
Workout is 5-8 x 1000 in 5K pace with a 400 rest. This is intended to be a speed workout so the rest interval can be pretty easy but make sure you keep it consistent from rep to rep. As is the norm, we will start the workout at 6AM at the Yorktown High School track. Please arrive before that to do your warmup.
Good luck to anyone running the RnR Marathon or Half on Saturday. You all should stay in bed tomorrow and get some extra rest.
A very muddy Burke Lake 12K this past Saturday. So much so that our 1st place women took a nice spill ☺ Real nice results for our crew as is the norm these days:
46:15 - Rodrigo Vellon, 2nd OA, 1st AG
48:53 - Christie Wetzel, 1st OAF, 1st AG
49:15 - Kyle Edgerton, 1st AG
50:59 - Liz Ozeki, 2nd OAF, 2nd AG
52:47 - Christopher Walsh
55:20 - Melinda Metz, 1st AG
1:18:47 - Keith Campbell
In addition to the RnR Marathon and Half on Saturday, this weekend is the Fort Hunt 10K. Still time to register at dcroadrunners.org.
I look forward to seeing you tomorrow.
Rich
Upcoming Events
| Teens Run DC Mentoring Matters 5K Sat, Jun 1st, 2019, @9:00am |
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2019, @8:00am |
| Happy Hour Thu, Jun 13th, 2019, @6:30pm |
| Manna 5k Sat, Jun 15th, 2019, @9:00am |
| Book Club Sun, Jun 16th, 2019, @4:00pm |
| DCRRC Hugh Jascourt 4-Miler Thu, Jun 20th, 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. |