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.

NO TMBC - 6 to 10 x 500m in 5k Pace

Fellow Endorphin Junkies

Tomorrow will one of those winter days we really enjoy – sunny with temps between the low-30s to the mid 50s, with little wind and some humidity in the AM, but by mid-day that too will dissipate. Enjoy this while we can!

A few of us will be at Yorktown tomorrow morning at 7:30 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-) The workout is as follows:

January 14, 2021 - 6 to 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 10 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 9 – 10 Intervals
• Gazelles: 6:45 to 7:30 Pace, 7 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 to 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your winter (Virtual or hopefully sometime In-Person) races – and let's hope we get some! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Greetings fellow Thursday morning faithful. In the news this week is Hai Nguyen. Wishing him a belated happy 38th birthday. Hai celebrated by running 38 miles in 6 hours and 28 minutes (10min/mile). This is the second such thing like this Hai has done. He ran 29 miles on his 29th birthday. He is quoted at the time as saying "it sucked". Alas, time heals those feelings and off he went last week not remembering the pain. Join me in congratulating him on a fine effort but for the record I can quote again after the 39 mile effort. You guessed it, "it sucked"! :) Regardless, well done Hai!

Happy running!

Coach Big Guy has will be at Yorktown in the Morning, but Coach Rich will be Getting Back to Top Shape on his Own.


No TMBC - Yasso 800s

Fellow Endorphin Junkies

Tomorrow will be pretty cold and a bit windy, with Temps from the upper-20s to the Mid 40s, but lower humidity. Again, tracks are open, but no "organized" activities may take place. A few of us will be at Yorktown at 7 AM tomorrow, and last week we had some TMBC members before and after the 7 AM workout, so I expect we might see some of you tomorrow at Yorktown, while others will head to W&L or even Falls Church HS for track work.

January 7, 2021 – NO OFFICIAL TMBC – BUT ON THE TRACK ON YOUR OWN: Yasso 800s – 6 to 8 Yasso 800s - at a pace where your expected marathon time in hours and minutes is your 800 pace in minutes and seconds, with 400m easy jogs between each 800 in the exact same time as your 800, not faster or slower

To reiterate how to calculate your 800 time take the hours and minutes of your expected (hoped for) marathon time – in my case three hours and 50 minutes (Dream on!), and convert that to an 800 time of three minutes and 50 seconds, followed by a slow 400m jog in three minutes fifty seconds. It is VERY easy to jog that 400m too fast – but don't do it! Much more critical to run ALL of the 800s in the same time, even as you tire, and fully recover if possible on that exact same time on the slow 400. Yasso 800s are a favorite of Coach Ed and myself, developed by the legendary Coach Bowman form Oregon who coached Pre – one of the best workouts you can do for the marathon!

Here is the Coach Rich Club Report:

Happy New Year once again to all. Some great results from last week ...

Rodrigo Vellon was at it again with another FKT attempt and success. He ran the fastest (unsupported) known time for a roundtrip of the Mt. Vernon Trail. That was 36 miles and at a 7:25 pace. He got a 50K PR in route. Fantastic running. Congrats to Rodrigo. If you haven't already seen it, check it out on Strava at:

Congrats to Christie Wetzel who set out to run her first sub 18 5K and succeed with a 17:58. She did it on the track so there is no doubt about the exactness of the course. I think her 400 splits were all like 1:25, 1:6 or 1:27 except the last of course which was faster. Congrats to Christie!

Big Guy is closing it on the sub 25 5K goal. He too took it to the track and came up just a hair short clocking a 25:04. Still a great effort and nice way to end last year. He will certainly get that sub 25 in 2021. Well done Big Guy!

Happy Running!

Coach Big Guy will be out doing the workout at YHS tomorrow, and Coach Rich is slowly coming back with easier workouts!


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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.