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.

3 to 5 x 1600m

Fellow Endorphin Junkies -

The weather tomorrow morning will be warmer than last week, with temps at 58 degrees and higher humidity at 83%, with little wind at 5 MPH, so dress accordingly, and as always you should still bring fluids.

Accordingly, 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.

November 1, 2018 - 3 to 5 x 1600m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler 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 High 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace, 4 - 5 x 1600m Intervals

Wolf Pack: 6:30 to 7:00 Pace, 4 - 5 x 1600m Intervals

Gazelles: 7:00 to 7:30 Pace, 4 x 1600 m Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 to 4 x 1600m

Suggested number of intervals are based on you being at least 3 weeks Post marathon – if you are two weeks recovered, just do a couple, max three. This week's workout is base workout, aiming at building strength and endurance for your spring marathon, especially if it is Boston. As always, don't go out too quick on the first couple, and try to make each interval a bit faster than the last. Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! Remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

Here is the Coach Rich Club News this week:

Congrats to Will Hernandez running a solid 3:52:47 at MCM. Will was real happy with his result and especially liked our hooting and howling at the mile 4.5 DCRRC waterstop. Way to go Will!

Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: https://www.facebook.com/events/2215313825415843/

Coach Big Guy will be there at track practice tomorrow, but Coach Rich has an early appointment so we will miss him.

 

Variable Number of 400s, with 100m jogs

Fellow Endorphin Junkies:

The weather tomorrow will be much cooler with Temps at 38 degrees and higher humidity at 77%, with little wind at 4 MPH and only 5% chance of rain, but still remember to bring fluids because you need them as much in the fall as in the summer!

Accordingly, 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 to warm up. Workout as follows:

October 25, 2018: Variable Number of Intervals x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 6:00 to 6:30 Pace, or Marathon Pace if running this weekend
• Wolf Pack: 6:30 to 7:00 Pace, or Marathon Pace if running this weekend
• Gazelles: 7:00 to 7:45 Pace, or Marathon Pace if running this weekend
• Coyotes/MTP Trainees: 7:45 to 9:30 Pace, or Marathon Pace if running this weekend

MCM Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 to 6 x 400 at marathon pace, with 100m easy jogs recovery.

Richmond Bound or Later – You should feel free to do 14 to 16 x 400 at 10k pace, with 100m easy jogs recovery, with perhaps the last 2 to 4 at 5k Pace.

Recovering from Marathon – If you are one week after, stay in bed, but 2 to 3 weeks after, try 8 to 12 intervals

These 400m workouts should be quite familiar, as we do them several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

Congrats to the TMBC'ers for some excellent race performances:

At the Columbus HM Clara Lau was excited to break 2 hours. Her time 1:59:46. Way to go Clara!

At the Baltimore HM Chris Walsh brought home a shiny new PR with a time of 1:29:50. Great work Chris!

DC Road Runners Club October Happy Hour is set for tomorrow night, October 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.

Thanksgiving Day is just around the corner and that means it is time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We need lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.

Coach Big Guy is back from Austin – Check out his favorite new band from the ACL Fest "Alvvays" - and he and Coach Rich will be out there tomorrow – a two-fer!

 

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Upcoming Events

DCRRC JFK 20K and MLK 5K
Sat, Jan 26th, 2019, @9:00am
DCRRC Langley 8K
Sat, Feb 9th, 2019, @10:00am
DCRRC George Washington's Birthday Marathon and Relay
Sun, Feb 17th, 2019, @10:00am
February Happy Hour
Thu, Feb 21st, 2019, @6:30pm
Club Challenge 10M Race
Sun, Feb 24th, 2019, @8:00am
DCRRC Burke Lake 12K
Sun, Mar 3rd, 2019, @10:00am
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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.