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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.
3 to 5 x 1600m in 10k, 400m jogs
Fellow Endorphin Junkies -
The weather tomorrow will be nice, with Temps in the high-50s and some humidity at 85%, with some wind at 6 MPH, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Coach Big Guy is in Austin, so Coach Andrew is standing in and doing a much better job kicking things off! Workout as follows:
May 8, 2025 – TMBC: 3 to 5 x 1600m in 10k Pace, with 400m jogs between
Stallions: 5:45 to 6:30 Pace for 1600s, 4 to 5 intervals
Wolf Pack: 6:30 to 7:15 Pace for 1600s 4 intervals
Gazelles: 7:15 to 8:00 Pace, for 1600s 3 to 4 intervals
Coyotes/MTP Trainees for 1600s: 8:00 to 10:00 Pace, 3 intervals
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 too 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 – "Last Set, Best Set!" - remember to work towards negative splits! In this workout, those 400s give you a chance to flash your speed for the "Best Set!"
... and the Coach Big Guy Report –
Our own Marty McCormik recently ran the Jersey City Marathon with a superb 2:34:42 – Good enough for 22ndplace overall out of more than 3000 runners, and Third Place for Masters Runners!!! Way to go Marty!
The Club's One Hour Track Run returns next week on Wednesday night at 7 PM - details on the CLub website:ÂÂ www.dcroadrunners.org
Please remember to email me your race results – bigguy at dcroadrunners dot org.
Happy running!
Coach Big Guy is in ATX, so Coach Andrew Golden will see you at Yorktown Track at 6 AM after warmup tomorrow!
4 to 6 x 1000m in 5k, slow 400 jogs
Fellow Endorphin Junkies -
The weather tomorrow will be Lovely, with Temps in the lower-60s and low humidity at 55%, with some wind at 6 MPH, but gusts up to 16 MPH, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
May 1, 2024 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
Coach Big Guy was out of town at a Music Festival in Austin and received no reports of races run – please email me with your results!
The Bunion Derby Races are detailed starting with the Women's Distance Festival/Run After the Women 5k on Sunday June 8th at 8 AM (for the Gals – Guys usually start 15 minutes later) – more details on the Club Website:dcroadrunners.org..
Happy running!
Coach Big Guy will be at Yorktown Thursday morning!
Upcoming Events
| Bastille Day 5K Mon, Jul 14th, 2025, @6:00pm |
| Meet of Miles/Family Night at the Track Sun, Aug 3rd, 2025, @4:30pm |
| Bluemont 5K Wed, Aug 13th, 2025, @6:00pm |
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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. |