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.

Sprint Ladder 400/600/800/1200/800/600/400m

Fellow Endorphin Junkies 

The weather tomorrow morning will be much warmer, with temps at 66 degrees with fairly high humidity at 67%, and a little wind at 6 MPH so, dress accordingly, and especially tomorrow you should  bring fluids.   
 

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 early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets. 

    

May 3, 2018 – 400/600/800/1200/800/600/400m Ladders at 5K (“interval”) Pace, 200m after the 400m Interval to start and then 400m easy jogs in between everything else, except a final 200m jog after the last 600m Interval

 

Water breaks are important ALL year round, especially when it will be quite warm like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!  Drink water after each of the longer intervals tomorrow at a minimum!  

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: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 6:45 Pace

Gazelles: 6:55 to 7:15 Pace  

Coyotes/MTP Trainees: 7:15 to 10:00 Pace

This week’s workout is a tough speed workout - essentially running a 5k, so it will be a challenge, and luckily we have decent weather.  Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core still, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or "chicken wings."  Also, no tight fists, imagine Pringles or an egg in your hand and you don’t want to crush them!

  

In Club news from Coach Rich -

As seems to be the norm, some nice racing performances from this past weekend

Two cheers to Liz Ozeki!  Liz completed the Boston to Big Sur competition with a a fabulous 3:32:52 at Big Sur this past Sunday.  Big Sur is a beautiful but hilly (understatement) course.  Of course, Liz PRed at Boston less than 2 weeks ago with a 3:24 - Just a fabulous accomplishment.  Congrats Liz!!!

Mary Kusler ran a 1:52:44 at the National Women's Half Marathon

Pike's Peek 10K - A great MRRC race you should all try one day if you have not already.  Hai was only a tiny bit off his PR but of course ran 20M the day before so just a fabulous effort:

40:59 - Hai Nguyen

46:16 - Rich Mendelowitz 

59:02 - Anne Coia

Happy Hour May 24 at Ireland's Four Courts will feature Snowball Series winners and volunteers.  Some of our very own so come out and support them and join in on the fun: Liz, Christie, Clara, Eunja, Christine, Rodrigo, Andrew and Paul Ryan

 

And an Invite from Coach & Mrs. Big Guy

Please come to Coach & Mrs. Big Guy’s Annual Kentucky Derby party – Lots of TMBC runners make it every year, and everyone seems to have a great time - please send an email to the Big Guy at bigguy@dcroadrunners.org and he will send you an invitation with the details!

 

Coach Big Guy will be at track practice tomorrow, but Coach Rich will not be able to make it!

 

Thursday Morning Track - 2-4 x 1600, 4 x 200

Hi Everyone.  Speed workout for tomorrow morning as follows:

2-4 x 1600, 5K pace, 2 min standing rest followed by 4 x 200, 30sec rest, 3K Pace

Congrats to Paul Ryan who recorded yet another recent time best by running 20:48 at the Fletchers Parkrun.  Paul has run this race 13 times and this is his fastest.  What a great accomplishment and something we all need to keep top of mind as we move on in years.  What a great model to follow.  Congrats once again Paul.  You're incredible!

Big Guy is hosting his annual Kentucky Derby Party on Saturday May 5. All of you are invited. I guess we will have to do shots of Tequila after our Mint Julips in honor of Cinco De Mayo! Kidding aside, this is a hugely fun event where you can even see me in a derby and seersucker suit. Start time is 5PM and it runs till 7:30.  Kids welcome.  Big Guy will be sending Evite but if you plan to attend just send him an email and he will send you his address or I can send it to you.  

Same as always for tomorrow.  Please warmup in advance and we will start the workout at 6AM with the details and announcments.  It will just be me tomorrow as Big Guy is out of town.  I look forward to seeing you there.  

Rich

rich@dcroadrunners.org 

 

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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.