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 x 1600, 400 rest & Happy Birthday Big Guy!

Greetings Thursday track fans.  For tomorrow's workout we will be celebrating the Big Guy's  birthday except he won't be there.  We will celebrate him nonetheless.  

For his birthday workout we will do 3-4 x 1600 with a 400 rest.  As always, we will start the workout at 6:00am.  Be warmed up and ready to go before then.  
 
We somehow got out of sync with the Wednesday night crew and did the workout they are doing tonight, last week.  All the workouts through the end of September are now on the club website at https://www.dcroadrunners.org/activities/track-workouts.html.  We will be back in sync with our Wednesday night friends next week.  
 
Lots of racing on July 4.  Here is a quick summary and congrats to all.  
 
Marty McCormick ran a 5M PR and was 1st OA at the Wall Firecracker 5M up in NJ.  PR time of 26:53.  He was real happy to break 27.  
 
Brian Young ran the Firecracker 5K for the Troops in Reston and turned in a solid time of 19:53.  
 
Paul Ryan the PVTC 4th of July 8K in a nice time of 37:20.  
 
The club's Age-Handicapped 4M was loads of fun as always.  We had a nice showing from the crew:
 
25:01 - Yared Addisu, Guessing this is a 4M PR for Yared!
25:15 - Christie Wetzel, 1st OAF on time and with handicap
25:54 - Liz Ozeki, 2nd OAF on time, 3rd OAF with handicap
27:15 - David Meeks
27:45 - Jack Phillips
28:43 - Kate Scott
29:32 - Mark Bourgeois
30:22  - Anna Staats
31:05 - Katie Stilling
31:12 - Yuko Takakusaki
31:56 - Rich Mendelowitz
35:17 - Big Guy
38:10 - Eunja Rau
 
Happy running!
Rich
 

8 x 600m in 5k, alternate 200m and 400m jogs

Fellow Endorphin Junkies

Coach Rich is right – my weather updates lower attendance, and they really should not. Last week offered fairly terrific weather, despite my somewhat dire predictions – so I apologize – Mea Culpa! As a practical matter, the weather at 6 AM on Thursdays has been very nice for a long time, and frankly, it is almost always the best weather of the day! Tomorrow morning will be no different, with temps in the mid-60s with just a bit of humidity and little wind at 5 MPH – couldn't ask for much better weather in almost July! Even when it is nice like tomorrow, however, you still need to hydrate – so bring water to your run!

June 30, 2022 - 8 x 600m in 5k with alternating 200m then 400m jog recovery in between each interval

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Hello Thursday morning track fans. Some pretty nice weather this week which I hope you all enjoyed. A few nice race performances amongst crew members this past weekend.

Paul Ryan ran 22:40 at the Fletchers Parkrun 5K making it two races for the week after the HJ 4M on Tuesday. A solid effort on a hot morning. Way to go Paul!

Liz Ozeki also made it two races for the week as well with a solid performance of 22:30 at the Kensington Parkrun 5K. Liz added to her challenge by pushing her son in the running stroller for his first Parkrun. Well done Liz!

Marty McCormick took 2nd OA at the Bungalow Beach 5M up in Atlantic City, NJ. His time was a 27:06 though Marty lamented about not liking the last 100 yards on the beach in the sand. Great effort Marty!

Tatyana Steis ran a strong 19:23 FTW at the Seashore Striders Jungle Jim 5K in Rehoboth. You go girl! Huge congrats to Tatyana!!!

The next club race is the Age-Handicapped 4M on Monday July 4 at 8:00am. It starts and finishes at the Carderock Recreation Area. Next up after that is the Bastille Day 4M on Thursday July 14 (Bastille Day

 

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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.