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.

MOVE to W&L - 12 x 400m in 10k, 100m jogs

Written by Stephen Easley

Wednesday, 02 February 2022 18:47

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS ON THE YORKTOWN TRACK, WE ARE AGAIN MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be dicey, with a very real chance of rain showers in the forecast, possibly with fog and high humidity, with chances of rain increasing towards the end of the workout at 7 AM. Since we are moving to W&L, give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the chilly weather and rain, make sure you bring some fluids though – hydration is key year-round.

February 3, 2021 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. Recently Jill, Keith and I decided to actually run these the way they are supposed to be run, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized! Running this workout where you actually jog the 100m at a consistent pace will definitely lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and lift your knees!

... and the Coach Rich Report –

Hello Thursday Morning Track Practice Krewe! Just one race to report on this week and it was our ageless wonder, Paul Ryan. He ran the 3000m at the PVTC Indoor Track Meet at Thomas Jefferson Middle School this past weekend. He wanted to run a bit faster but turned in a nice time of 13:11, and needless to say, he was 1st runner over 70. Well done, Paul!

The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning.

Happy running!

Coach Big Guy and Coach Rich will see you at the W&L TRACK – NOT YORKTOWN – at 6 AM after warmup tomorrow!

 

MOVE to W&L - 12 x 400m in 10k, 100m jogs

Written by Stephen Easley

Wednesday, 02 February 2022 18:43

Fellow Endorphin Junkies

GIVEN YORKTOWN UNSAFE TRACK CONDITIONS ON THE YORKTOWN TRACK, WE ARE AGAIN MOVING PRACTICE TOMORROW MORNING TO W&L HIGH SCHOOL, 1301 NORTH STAFFORD STREET, ARLINGTON, VA 22201!!! Tomorrow morning's weather will be dicey, with a very real chance of rain showers in the forecast, possibly with fog and high humidity, with chances of rain increasing towards the end of the workout at 7 AM. Since we are moving to W&L, give yourself some extra time to park and meet us for warm up around 5:40 AM for a 6 AM sharp start. Despite the chilly weather and rain, make sure you bring some fluids though – hydration is key year-round.

February 3, 2021 – 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. Recently Jill, Keith and I decided to actually run these the way they are supposed to be run, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized! Running this workout where you actually jog the 100m at a consistent pace will definitely lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and lift your knees!

... and the Coach Rich Report –

Hello Thursday Morning Track Practice Krewe! Just one race to report on this week and it was our ageless wonder, Paul Ryan. He ran the 3000m at the PVTC Indoor Track Meet at Thomas Jefferson Middle School this past weekend. He wanted to run a bit faster but turned in a nice time of 13:11, and needless to say, he was 1st runner over 70. Well done, Paul!

The next club race is the Langley 8K on Feb 5 and then the Club Challenge 10M on Feb 27. You can register to run or volunteer at http://dcroadrunners.org/

I look forward to seeing you all on the track tomorrow morning.

Happy running!

Coach Big Guy and Coach Rich will see you at W&L TRACK – NOT YORKTOWN – at 6 AM after warmup tomorrow!

 

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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.