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.

8-10 x 500 m @ 5k, 300 m jogs


Big Guy got called away on business, and since Rich is en route from England, I’ve been put in charge of tomorrow’s circus.First, the weather, then other details.
As you’ve surely noticed, Mother Nature has settled on a warm, humid weather pattern this week. There’s a chance of rain early tomorrow, with temps around 70º. It will also be brutally humid, so please bring water and stay hydrated.
The announcements, then this week's workout:
  • Next Thursday, 06/16, is the DCRRC Happy Hour, at Ireland’sFour Courts in Courthouse (2051 Wilson Blvd., Arlington)at c. 6:30 pm. This is also an official club meeting—we need to vote on replacing the van and race clock—so please turn out for the vote (and a beer). Also, the 2021–22 Snowball Series awards will be handed out.
  • Thenext Bunion Derby race is the delightfully flat Hugh Jascourt Four-Miler on Tuesday, June 21 at 7:00 pm. Register to runhere, and to volunteerhere.The remaining DCRRC Bunion Derby races are listed on thewebsite.
  • SLR desperately needs post-run (and now mid-run) drink volunteers. Please email Megan Curtin at megan@dcroadrunners.orgif interested!
Tomorrow’s workout is8–10 x 500 meters @ 5k pace, 300 recovery. You know what to do: start the first couple at, say, 8k or 10k pace and work your way down so that you’re finishing at below 5k pace. Lift your knees, etc., etc., etc.
Since I’m not Coach Rich, a very general Race Report. Congrats to Anna Staats, Liz Ozeki, Anne Coia, Brian Young, and David Meeks for the Age Group wins at Sunday’s Women’s Distance Festival/Run After the Women races, and to Mark Bourgeois, Emily Riley, and Miguel Cuya for the AG placements.
See you tomorrow,

Distance Ladders

Fellow Endorphin Junkies

Tomorrow morning will again be cooler than our daytime temps, but morning temps still will be in the low 70s with high humidity (82%) and a little wind – perhaps just a touch warm for those of us who have yet to acclimate to this crazy thing called "Summer." Given the humidity, make sure you bring a big bottle of water and hydrate often during this workout with these long intervals.

June 2, 2022 – Distance Ladders – 500m/1000m/1600m, all in 10k Pace, then down at 5k Pace, 1200m/800m/400M, all with 400m easy jogs except 300m easy jog after the first 500m

There are a lot of intervals to run (six), and a lot of jogs in between, so you do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these medium to long distances, correct speed form is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

And now the Admiral Paul Report!

Paul is the race director for this Sunday's Women's Distance Festival and Run After the Women 5ks. He still needs volunteers. As he emailed us: "This Sunday is the first Bunion Derby race, the WDF and RATW 5ks. I am the race director and need volunteers to help. If you're not running and therefore available Sunday morning, please sign up on the club website and help me out! Many Thanks, Paul." We always appreciate those of you who help us out by volunteering!!!

Happy running!

Coach Big Guy is back from BottleRock and hopes to be out doing the workout at YHS tomorrow (very slowly! ;-) ), but Coach Rich is still trekking across England!


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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.