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.
Fellow Endorphin Junkies
There will be NO Thursday Morning DCRRC Track Practice in Arlington at the Yorktown High School track tomorrow. Instead, those of you who can, should try to run a Turkey Trot somewhere – and if you are in town, you can run the Club's biggest fund raiser – the Alexandria Turkey Trot 5 Miler – which Coach Big Guy is doing.
The Club has always supported and run the Alexandria Turkey Trot, and you can sign up for the Five Miler here: https://www.alexandriaturkeytrot.com/ - the proceeds from this run support Alive, an Alexandria charity helping the poor, and the Club. They also ask that we bring canned goods with us to help the needy, which Mrs. Big Guy and I will be doing.
As for Thanksgiving itself, Mrs. Big Guy and I want to tell you all that we give thanks every day for the wonderful people we met through the DCRRC and TMBC – you all light up our lives!
The weather in Arlington tomorrow will be clear in the morning and a bit chilly at 38 degrees, lower humidity, and just a little bit of wind (7 mph) so pretty nice weather for a race.
November 24, 2021 – No TMBC, so Alexandria Turkey Trot 5 Miler, or whatever race – Real or Virtual - you can find where you are tomorrow!
In Club news from Coach Rich -
Greetings and Happy Thanksgiving to all. The big news this week is the arrival of baby boy Ozeki. That's right, I will no longer be reporting on Liz running races while 9 months pregnant. All I received were some great looking pictures and Liz already signing the little guy up to run an ultra with her in 20 years or so. Sorry I don't have any other details. Big congrats to Liz and husband Ben.
Mikala Witaker accomplished a major life goal of running the JFK 50M. She was super excited. Her time was 10:19:36. She was hoping to run a bit faster but found the hills and trail in the beginning difficult. Mikala also used the word brutal in describing the last 8 miles of rolling hills. Huge congrats on persevering in the face of a plantar injury and getting it done.
Emily Riley just missed a PR by 12 seconds at the Philadelphia Marathon. Her time was 3:58:32. Emily faced some stomach issues and the hills in the middle of the race took a toll on her legs and feet. Still, anytime you finish a marathon it is a great accomplishment. Congratulations Emily! We know you will get it next time. DCRRC's MTP trainee Vinona, who dropped by to run with the TMBC a couple of times this summer and fall, did run a PR at Philly, her second marathon, with a very fast time for her of 4:05:38 – almost a minute per mile quicker than Marine Corps two years ago - congrats Vinona!
The Alexandria Turkey Trot 5M is tomorrow morning November 25th at 9:00AM. This is the club's largest race. You will never find a faster flatter 5M course. It is loads of fun with loads of peeps dressed in holiday garb. It's a moving block party after the fast runners go by. More information and registration can be found https://www.alexandriaturkeytrot.com/. If you are not already registered you can still register tonight or tomorrow morning on site.
The first race of the 2021-2022 Snowball Series kicks off on December 5 with the Gar Williams Half Marathon. The races are free to club members. The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html. You can register to race or volunteer.
The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event: https://www.facebook.com/events/309599353946554
Happy running!
Coach Big Guy will Turkey Trot tomorrow in Alexandria – see you there!
Fellow Endorphin Junkies
Tomorrow morning will be warmer, in the mid-50s with Lower humidity but a bit of wind at 8 MPH – couldn't ask for much better weather! Even when it is nice like tomorrow, however, you still need to hydrate – so bring water to your run!
November 18, 2021 - 6 to 8 x 800m in 5k with 400m jog recovery in between
• Stallions: 5:30 to 6:30 Pace, 8 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals
• Gazelles: 6:45 to 7:45 Pace, 7 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals
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.
In club news from Coach Rich:
Greetings Thursday Morning Faithful. Hope you all are enjoying the glorious running weather we are having this week. I sure am.
First off this week a big mea culpa by yours truly as I somehow forgot to report on the results from the Indianapolis Monumental Half and Full Marathon last week. Big shout out and congrats go to the Riley's. Both crushing PRs. A 30+ minute PR for Kenneth in the marathon with a time of 3:42:36 and Emily, a 3-minute PR in the half with a time of 1:47:32. Great work guys and good luck to Emily for this coming weekend at the Philadelphia Marathon!
The Richmond Marathon and Half had great weather for our 3 runners. Let's hear it for Andrew who ran his first marathon under less than ideal physical conditions. He incurred some knee issues in the final weeks of training but was still able to get to the starting and finish lines with a really nice first marathon time. Miguel had to overcome side effects of the COVID booster and was happy to be back feeling better. Brian went out and got the BQ he was after while running his fastest marathon since turning 40 3+ years ago. Way to go guys and congrats
3:06:57 - Brian Young, BQ
3:19:20 - Andrew Golden, 1st marathon
2:11:27 - Miguel Cuya (Half)
At the Rock and Roll DC Half Marathon Mary Kusler was excited to be running her first race since before the pandemic and had a great fun time with so many of her November Project friends. Mary's time was a solid 1:57:56. I have to say that looking at her race photos, those guys all had a great time! Way to go Mary.
And last but certainly not least and racing the most miles this past weekend, Hai Nguyen. Hai threw down 50 miles at the Stone Mill 50 in a time of 11:52;17. Way to go Hai. Many of us are wondering how you stay on your feet for that long no less run! Congrats.
We are fast approaching Turkey Trot time. The Alexandria Turkey Trot 5M will be held on Thanksgiving morning November 25th at 9:00AM. This is the club's largest race. Save $10 by registering now instead of waiting until race day. You will never find a faster flatter 5M course. So much fun with loads of peeps dressed in holiday garb. It's a moving block party after the fast runners go by. More information and registration can be found
Many volunteers are needed to make this race a success for the club. Sign up to volunteer https://www.alexandriaturkeytrot.com/.
The first race of the 2021-2022 Snowball Series kicks off on December 12 with the Bread Run 10K. The race is free to club members or anyone that agrees to and brings a loaf of bread. Here is the link to all the details where you can register to run or volunteer:
The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html
The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event:
Happy running!
Coach Big Guy will be out there tomorrow, and we also hope to see Coach Rich
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. |