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.

20:00 Tempo + 2 x 400m in 5k Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be cold and damp, with temps at 73 degrees with high humidity at 84% and a little wind at 4 MPH, so a bit chilly, but the overnight rains should be over before the workout begins, so you will want to dress accordingly, and as always you should bring plenty of 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.

August 9, 2018 – 20 Minute run at Tempo Pace (somewhere between 10k and 10m pace), 3 to 4 minute recovery walk to start w/water, then 2 x 400m at 5k pace w/200m jog in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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

Stallions: 6:00 to 6:45 Pace, 30 seconds faster for the 400s

Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster for the 400s

Gazelles: 7:30 to 8:15 Pace, 30 seconds faster for the 400s

Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 30 seconds faster for the 400s

This week's workout is a good base workout – with some sharpening intervals at the end. Don't be afraid to start at 10 mile pace and after a couple of laps ratchet it up to where you are "Comfortably Hard" – say 15 to 25 seconds SLOWER than 10k pace. Try to focus on very smooth, relaxed running at a good pace. Once you get the Tempo run done, walk to the start, drink some water, let your heart rate get back to near normal and start your 2 x 400m sharpening intervals – about 3 to 4 minutes after you finish the Tempo run – don't be afraid to let the Lactic Acid pool in your legs, in fact, part of this exercise is meant to help you get used to pushing past the lactic threshold later in the race, with a finishing burst of speed such as these 400s.

In Club news from Coach Rich (Coach BG Pinch Hitting this week) -

Resolutions & Predictions 5K – Some Great performances!

17:57 - Rodrigo Vellon, 5th 20-29, PR
18:42 – He Huang, 4th 35-39
19:01 - Christie Wetzel, 1st OAF
20:53 - Kyle Edgerton, 10th 30-39
22:31 - Kevin Cunningham, 6th 50-59
24:48 – Mary +Beth Feidler, 6th 20-29
26:14 – Jonathan Pellish
26:36 – Coach Big Guy, 8th 60-69
20:53 - Vicki Mendelowitz, 4th 50-59
29:20 - Keith Campbell
30:44 - Clara Lau
33:50 – Debra Margraff

Many thanks to the rest of the TMBC Krewe, including Race Director Coach Rich, Admiral Paul, Liz and several others helping with the race!

Next race in the Snowball Series is the Al Lewis 10-Miler on Saturday January 12 – details on the website.

Coach Big Guy will be at track practice tomorrow, but Coach Rich will be in Scotland Afore Ye!

 

Short Sprint Ladders in 5k Pace

Fellow Endorphin Junkies

The weather tomorrow morning will be colder, with temps at 29 degrees with higher humidity at 86%, and a little wind at 6 MPH so, dress accordingly, and as always you should still 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.

December 27, 2018 – Short Sprint Ladders - 400/800/1200/800/400m Ladders at 5K ("interval") Pace, 400m jogs in between

Water breaks are important ALL year round, even when it will be colder like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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 sharpening speed workout, almost a 5k in distance while running(surprisingly enough) at 5k pace, and since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, 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 fists, imagine Pringles or an egg in your hand and you don't want to crush them! This is a nice warm up workout for the Resolutions and Predictions 5k.

In Club news from Coach Rich -

Congratulations to Christine Westcott on crushing yet another PR this year. Christine ran 20:12 at the Egg Nog Jog 5K down in Florida while visiting her son Greg. Greg tried to pace her but she dropped him a quarter mile into the race. You go mom!!!

Last Call ... I hope to see many of you at our New Year's Day Predictions & Resolutions 5K. It starts at noon on Jan 1. It's is very family friendly so come on out. Don't just bring the family grab your holiday guests, friends and neighbors. The race is free for all club members and only $10 for all others. Here is the link to all the race info and to register.

Coach Big Guy will be at track practice tomorrow!

 

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Upcoming Events

DCRRC Al Lewis 10-Miler
Sat, Mar 30th, 2019, @7:30am
We Support the girls 5K
Sat, Apr 6th, 2019, @8:00am
Bishop O'Connell 5K
Sat, Apr 13th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
DCRRC One Hour Track Run
Tue, May 21st, 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.