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
Tomorrow will be one of the warmest days of the year so far – much warmer than in the last few weeks – and you are probably not yet heat-adjusted, so be careful out there. It will be cooler in the morning, high 50s, going up to 90 degrees mid-afternoon, with increasing humidity – it's a good day to run in the morning! Yorktown should be open most of the day, but W&L is officially closed, while McLean and Falls Church HS should be free. Even when it is nice – and especially as it warms up during the day - you still need to hydrate – so bring water to your run!
May 20, 2021 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between
• Stallions: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Wolf Pack: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Gazelles: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 8 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. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.
In club news from Coach Rich:
Greetings Thursday morning faithful. Just back from a week visiting my son in Cambridge, MA and enjoyed some great running. We had perfect weather. Had a real nice long run with former TMBC regular Caitlin Moore who lives in Boston now. Great to see her and she is doing well and asked about many of you that have been around for a while.
A couple of great racing results this past weekend from our crew ...
Rodrigo Vellon was 1st OA in the Ultrafondo en Pista 6 Hour Track Run. It was a hot day to run 6 hours of circles around the track. Rodrigo threw down a whopping 47.65 miles (a 7:33 pace) in those 6 hours. Simply amazing. Enhorabuena Rodrigo!!!
Lillian Chreky, back home for a visit from her State Department job in Africa, ran the York (PA) marathon in a time of 3:01:04. This was a 7+ minute PR for Lillian and of course a BQ +20. Lillian was training in extremely hot and limited conditions over the last few months. Not the most fun to train in but the benefits of that heat training paid off. A phenomenal effort. Huge congrats Lillian!
Happy running!
Coach Big Guy will be in Austin for the first time in a long while, and Coach Rich may be doing a modified form of the workout as he is finally back from the DL - Yay!
As with most of you, we've been eager to return to our running routines, including our weekly track practices. The DC Roadrunners are going to try to ease back into running in groups based upon the latest CDC guidelines released last week. If you would like to join us, you will have to follow these four simple steps:
1. Agree to strictly comply with the new CDC guidelines, found here: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/participate-in-activities.html. This includes wearing a mask when gathering in groups where you are not fully vaccinated. While your coaches are vaccinated, and therefore could dispense with masks outdoors under the CDC guidelines, we will be always wearing masks except when in motion running and would ask the other vaccinated team members to join us in this preventive measure. Of course, if you are feeling at all sick or have come into contact with a sick person, please use common sense and skip ten days of working out and contact with others.
2. Agree to comply with any additional State or Arlington Country requirements. At the present time, the State and Arlington align with the CDC guidelines, so this should not add any additional measures beyond complying with the rules of track use.
3. Agree to follow Coach Ed's "Track Etiquette Rules" and the directions of your coaches.
4. Agree to waive any liability on the part of your Club and Coaches, as you will be assuming the risks still present despite trying to comply with CDC and government guidelines. The SLR group will be sending out an email with more details on this requirement.
We are excited to see you all, and to welcome you back to Club life! As we know from many studies, group activities such as organized running builds our immunity to all disease by getting us in better shape.
If you agree to follow these four steps, we will see you back for Thursday Morning Breakfast Crew track practice on Thursday May 27, 2021 at 6 AM. Until Arlington changes the rules at W&L, which do not allow us to gather on the track at our usual time on Wednesdays, we won't be restarting Wednesday night organized practices till Arlington changes the W&L Track schedule. In the meantime, you Wednesday Night Hawks are warmly welcomed to our Thursday morning practices!
Coach Ed, Coach Big Guy, and 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. |