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.

2 x 20:00 Tempo Runs, 5:00 walk back and rest between

Written by Stephen Easley

Wednesday, 02 March 2022 17:56

Fellow Endorphin Junkies -

The weather tomorrow morning will be Lovely with a hint of spring, with temps near 50, low humidity at 56%, but a little windy at 9 to 12 MPH. Despite the nice weather you should bring plenty of fluids.

March 3, 2022 – 2 x 20:00 minute Tempo Runs (These at 10m pace or better), with 5:00 walk back to start plus water and standing rest combo

Water breaks are important ALL year round, especially when it hot like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easy on the first interval, accelerating slowly up to 10m pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Greetings Thursday Morning Faithful. Huge congrats to so many of you for being on the DCRRC Club Challenge 10M team. DCRRC had 81 finishers of the race. You guys are amazing for just showing up and surviving that course but wow on so many great performances. Here is how you all did and how our DCRRC teams did:

58:41 - Rodrigo Vellon
1:01:43 - Christie Wetzel – PR and 3rd Female OA
1:03:29 - Paul Martinovich
1:04:07 - Yared Addisu - 3 minute PR!!!
1:04:35 - Anna Staats
1:05:42 - Nate Rathjen
1:06:25 - Liz Ozeki - running for MCRRC :( (we still love you)
1:06:38 - Andrew Golden
1:06:52 - Jack Phillips
1:06:55 - Steve Peterson
1:12:39 - David Meeks
1:15:59 - Melinda Metz
1:17:22 - Bonnie Harvey
1:18:20 - Kate Scott
1:20:21 - Yuko Takakusaki
1:21:54 - Paul Ryan
1:24:58 - Katie Sprinkel
1:27:21 - Hope Seck
1:27:41 - Mike Cannon
1:29:21 - Eunja Rau
1:30:33 - Miguel Cuya
1:36:05 – Captain Coach Big Guy – PW by several minutes! ;-)
1:39:36 - Jill Brasky
1:43:30 - Keith Campbell

DCRRC Team Placings (15 Clubs competed)
-------------------------------
Team COED Overall - 4th
Male Overall - 5th
Female Overall - 3rd
Male Under 40 - 5th
Female Under 40 - 2nd
Male Masters - 4th
Female Masters - 3rd
Male Grand Masters - 4th
Female Grand Masters - 3rd

The club banquet and annual meeting is this Sunday night March 6th. Kiera D'Amato is the guest speaker. We are collecting unopened boxes of low sugar cereal for the Capital Area Food Bank. Small Raffle prizes will be awarded to some lucky donors. Please help this important food drive to help feed people in need in our community.

The Burke Lake 12K is on Sunday morning 3-6-22. The Ft. Hunt 10K is the last of the Snowball Series races and it is on Sunday March 13. You can register for both races and the banquet on the club website: www.dcroadrunners.org.

See you tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown in the morning to lead practice

 

5k TIme Trial - or - 6 to 8 x 400m in 10m Pace, 200m jogs

Written by Stephen Easley

Wednesday, 23 February 2022 14:49

Fellow Endorphin Junkies

The weather tomorrow will be a change from the last two days of a Taste of Spring, with temps at about 30 and higher humidity at 70%, and a bit of wind, with the change of flurries or a spot of rain as we wind down practice. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

Since many of the regulars will be running the RRCA 10 Mile Challenge race, we are going to have two separate workouts tomorrow. In Lane 1, anyone not running the race on Sunday can be timed, hopefully by Coach Rich, in a 5k time trial. For the race runners, you do NOT want to run a race tomorrow morning before a challenging 10 mile race on Sunday. SO, we will use Lanes 2 and 3 to run 6 to 8 x 400m in 10 Mile Race Pace, with easy 200m jogs in between.

February 24, 2022 – 5K Time Trial – or – 6 to 8 x 400m in 10 Mile Pace with 200m easy jogs in between

Water breaks are important ALL year round, even when it is cool like tomorrow, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

NOTE: I expect to see your heart rates in the high 80% of Maximum range (higher for racers), but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:15 Pace

Wolf Pack: 6:15 to 7:00 Pace

Gazelles: 6:45 to 7:30 Pace

Coyotes/MTP Trainees: 7:30 to 9:30 Pace

This week's workout is a time trial – so treat it like a race, but still focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. For those racing on Sunday, this is a sharpening exercise to make sure you are comfortable at your race pace as a lot of Sunday's race – especially in the second half – will be uphill. Push tomorrow, but don't tire yourselves out – take it easy on the 200m jogs.

In Coach Rich Club News –

Greetings Thursday Morning Faithful.

Good luck to all running the Club Challenge 10M this weekend. It is a truly great event where we get to represent as DCRRs The Team. I will give all you first timers my usual warning. The 1st 5M are all downhill and significantly downhill. Try to hold back, a lot. The 2nd 5M are all uphill and really tough uphill. My personal experience on the course having run it 4 times was in the first 2 times, I suffered mightily over the last 5M. The last two times I ran negative splits and it felt so good to finish strong. It takes great restraint to run negative splits on this course. If you go out too fast you will pay dearly and hate the last half of the race. Especially miles 6 and 8. So run smart and just remember this warning! Of course, even running smart miles 6 and 8 will hurt. BTW – there are still some places on the Bus so register on the Club website ASAP!

One person at the races this past weekend. Let's hear it for Liz Ozeki who ran the Kensington Parkrun 5K in 20:06. She is definitely back and will certainly be back under 20 minutes in her next 5K. Way to go Liz

The Burke Lake 12K is on March 6 and the Club Banquet is that night. Kiera D'Amato is the guest speaker. The Ft. Hunt 10K is the last of the Snowball Series races and it is on Sunday March 13. You can register for both races and the banquet on the club website: www.dcroadrunners.org.

See you tomorrow. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow morning!

 

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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.