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, a USATF certified coach, and Coach Rich Mendelowitz, a RRCA certified coach. 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.

6 to 10 x 800m in 5k Pace, 400m jogs

Fellow Endorphin Junkies:

The weather tomorrow will be just a bit warmer than last week with Temps at 66 degrees but much higher humidity at 99%, with almost no wind at 1 MPH and only 10% chance of rain, so you better remember to bring fluids to replace those we will lose!

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up. Workout as follows:

October 4, 2018 - 6 to 10 x 800m at 5K ("interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, especially when it very humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!

NOTE: I expect to see your heart rates in the High 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:45 to 6:30 Pace, 8 to 10 Intervals

Wolf Pack: 6:30 to 6:45 Pace, 7 to 9 Intervals

Gazelles: 6:55 to 7:15 Pace, 6 to 8 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 6 to 8 Intervals

Chicago Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 x 400 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

This week's workout is a tough speed workout - essentially running a 5k, or a 5k plus another 1000 or two, so it will be a challenge, and luckily we have decent weather. Since you will be going fairly all out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!

In Club news from Coach Rich ...

At the Wineglass Marathon Mary Kusler turned in a real nice 3:53:03. Congrats Mary!

At the Navy Mile run down Pennsylvania Avenue in DC, Christine Westcott ran a time of 6:02, which was good for a PR and 2nd in her AG. Congrats on yet another PR this year Christine!

At the National Capital 5M Katie and George Sprinkel finished 3rd and 4th OA. Katie's time was 36:24 and George followed close behind in 36:44. Way to go Sprinkel family!

This Sunday is the Army Ten Miler. If you are running please stop by our DC Road Runners Hooah Tent (here.) after the race for food and drink hang out with fellow club members.

DC Road Runners Club October Happy Hour is set for the 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there.

Coach Big Guy will be at practice tomorrow with Coach Rich!

 

12 to 20 x 400m in 10k Pace, 100m jogs between

Fellow Endorphin Junkies:

The weather tomorrow will be just a bit cooler with Temps at 64 degrees but still higher humidity at 82%, with little wind at 7 MPH and only 5% chance of rain as the overnight rain should end about 3 AM, but still remember to bring fluids!

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up. Workout as follows:

September 27th, 2018: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

• Stallions: 5:45 to 6:30 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:15 to 7:45 Pace
• Coyotes/MTP Trainees: 7:45 to 10:30 Pace

Chicago Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 6 x 800 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

Wineglass Bound – If you are feeling up to it, a little shake out tomorrow is fine, with 4 x 400 at just a bit faster than Marathon pace, with 200m easy jogs recovery.

These 400m workouts should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

A few real nice race results from this past weekend

Clarendon Day 5K/10K Double
22:17, 48:54 - Kevin Cunningham (just missed the AG podium with a 4th 50-59)
26:13, 58:43 - Clara Lau

At the Half Ironman in Augusta, GA, George Sprinkel posted a real nice 5:31:16. Still amazing to me the dedication it takes to do these things

DC Road Runners Club October Happy Hour is set for October 25th at Ireland's Four Courts starting at 6:30PM. Bunion Derby Awards will be part of this event and we have several winners representing the Thursday morning faithful. I hope to see many of you there!

Coach Big Guy will be at practice tomorrow, with Coach Rich returning next week!

 

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Upcoming Events

DCRRC JFK 20K and MLK 5K
Sat, Jan 26th, 2019, @9:00am
DCRRC Langley 8K
Sat, Feb 9th, 2019, @10:00am
DCRRC George Washington's Birthday Marathon and Relay
Sun, Feb 17th, 2019, @10:00am
February Happy Hour
Thu, Feb 21st, 2019, @6:30pm
Club Challenge 10M Race
Sun, Feb 24th, 2019, @8:00am
DCRRC Burke Lake 12K
Sun, Mar 3rd, 2019, @10:00am
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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.