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.

Track Aug 24 - Sprint Ladders

Fellow Endorphin Junkies - The weather tomorrow morning will be very nice, with temps at 66 degrees and some humidity at 74%, with some wind at 5 MPH and very little chance of rain, so dress accordingly and as always you should still bring fluids.    Tomorrow’s workout is as follows:

Sprint Ladders in various paces:  800m (5k Pace, 400m jog recovery), 400m (5k Pace, 200m jog recovery), 200m (5k Pace, 30 seconds standing recovery with water break), 1000m (10k Pace, walk to start, grab water, 3 to 4 minutes full recovery), then repeat full set.  Stallions and stout Wolfies should consider a third set.  Pacing as follows:

  • Stallions: 5:45 to 6:30 Pace (lower range 5k, higher range 10k)
  • Wolf Pack: 6:15 to 7:00 Pace (lower range 5k, higher range 10k) 
  • Gazelles: 6:45 to 7:30 Pace (lower range 5k, higher range 10k)    
  • Coyotes/MTP Trainees: 7:15 to 9:30 Pace (lower range 5k, higher range 10k)

This is a speed workout, which should help you improve your shorter race times this summer in preparation for the fall marathon season.  Focus on your form, up on your toes, knees lifting, arms in sync and at our sides (not crossing over or held up as little chicken wings) while we stay relaxed.  

Great news to report this week.  At last week’s track workout Paul Ryan succeeded in his quest to break 5:55 in the mile.  With the pacing help of Kyle and Rodrigo, he turned in mile time of 5:54.  Paul is 66 years old so when you place that time on the age-graded charts an eye-popping 4:29 appears.  Just amazing.  Great work and congrats to Paul!

Reminder again that DC Road Runners Club Memberships expire on August 31 for many of you.  If you have already renewed, thank you.  If not, please help us out by doing this before August 31.  We truly appreciate all of your memberships and more importanly your continued support to the club.  Thank you!

Questions for me to  or to Coach Rich at  

I’m back from Austin and will see you at the track tomorrow.  Rich will be there as well. 

Big Guy


Track etiquette reminder

Hi Everyone.  Just a quick reminder on track etiquette.  First off, the track is a shared resource by all in the community so most importantly we need to respect the right of everyone to use it equally.  Last week we had a couple incidents that annoyed local resident users of the track.  One amongst us even fessed up to it.  We cannot let this happen. We will review our rules for our workouts before we start this Thursday but for the warmup please be mindful when warming up in the clockwise direction.  Run single or at most double file to the far left.  Do not string out across the entire track.  If you see oncoming runners in the outside lane, take note soon as you can and give them the right of way.  Also, say good morning and in general, be a good neighbor.  As a running club that promotes running in our communities we need to be the example of good track manners. 

Feel free to comment by clicking on this article to the right of this message.  Make sure you are logged in to comment and then be able to see comments of others.  You will see our regular workout summary message tomorrow and I look forward seeing you all on Thursday.  Thanks in advance on all this.  



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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.