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.
Greetings everyone. Big Guy is still in Austin this week. The weather looks real nice with temps right at 50' and little to no wind tomorrow morning. This week's workout is mile repeats and once again we will do full miles not 1600s. I will have the start marked appropriately. Specifically, 4-5 x 1 mile at 10K pace with a consistent 400 rest in between each rep.
As always, tomorrow's workout will start promptly at 6AM at the YHS track. Please be warmed up and ready to go before then.
For the first time in a while there are no race results to report. A few big weekends in a row coming up for those racing NY, Indy, Richmond and Philly. This workout is a great one to prep for any of those. On to the upcoming events.
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: https://www.dcroadrunners.org/sign-up/bread-run
The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html
Also, and as I mentioned at the track last week, 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
I look forward to seeing you all out at the track tomorrow. Happy running!
Rich
Greetings everyone. Big Guy is away in Austin again this week. The weather looks fabulous with temps in the mid 50s. The workout is 2x20min tempo intervals with a 2:30 rest in between. Tempo pace is defined as something between your 10M and HM paces. After the 2nd 20min interval take another 2:30 rest then do 2x400 at 5K pace with 200 rest. This is great practice for that closing kick! This is a great workout for all of you heading to NY, Indy, Richmond and Philly for your marathons.
Tomorrow's workout will start promptly at 6AM at the YHS track. Please be warmed up and ready to go before then.
Big shoutout and congrats to Marty McCormick. Marty ran the Atlantic City Marathon in an eye-popping time of 2:31:33. He was 2nd overall (1st Master as well) and this was a PR by over 2 minutes. Marty ran completely alone the 2nd half of the race and had large stretches of strong headwinds in that last half. He did have a great support crew as his parents live there and were all over the course cheering him on. Such an amazing effort and how about that super fast time!
Big congrats too for Eunja Rau. Eunja is our marathon machine and has now completed a marathon in her 18th different state. Saturday she added West Virginia to the checked-off list. Eunja ran the Freedom Run Marathon in a time of 4:53:10. This was good for 1st 50-59. Way to go Eunja!
Paul Ryan was back at the recently restarted Anacostia Parkrun 5K the last 2 weekends. He turned in times of 22:33 and 22:53. Paul is heading off on a nice vacation now in Portugal and then Maine. He will be back challenging that 22 minute mark after that. Way to go Paul!
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: https://www.dcroadrunners.org/sign-up/bread-run
The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html
Also, and as I mentioned at the track last week, 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.
I look forward to seeing you all out at the track tomorrow. Happy running
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. |