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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.
TMBC Returns! 8 to 10 x 500m in 5k, with 300m jogs
Fellow Endorphin Junkies
TMBC returns!!! Please make sure you read last week's email about restarting, and agree to our four post-COVID rules, and we will see you early for warmups and intervals starting at 6 AM! If you have not been vaccinated, or at least 2 weeks after your last shot, you must mask the entire time. Of course, if you are feeling under the weather or have been exposed to COVID, we will see you in two weeks!
Tomorrow morning the temps will be nice, upper 60s with lower humidity, and it shouldn't get too warm until the afternoon. Bring lots of water though, and we will see if we can stage a socially distanced selfie!
May 27, 2021 - 8 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, 8 – 9 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals
This is another speed workout guaranteed to build both strength and stamina for your winter 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 faithful. The other big news beyond the TMBC restart is a Monday Memorial Day Run starting at 7:00 AM from in front of the Planetarium beside the W-L pool on Quincy St. in Arlington. I call these runs reunions for the former Monday regular 10M run that many of you participated in. You can run 10M or it is easily shortened to 8, 6, or 4. These are generally well attended and lots of fun and the weather is looking really good for Monday morning too. I ask all to think of those that paid the ultimate sacrifice, especially as we pass the Marine Memorial, Arlington Cemetery, and the Vietnam Memorial on our run. We will take a photo at the Marine Memorial for all going 8 or 10 miles and a photo at the start to get everyone. Look for a separate email on this run with a course map.
Paul Ryan ran his first 3000 meter track race of the year in a "blazing" 12:48. I use the word blazing as this race was run in 90' temps. Not only did Paul take the 70+ age-group in the race, but he also captured the WORLD LEAD for over 70 men in this event. So very impressive. Way to go Admiral and huge congrats.
Steve Peterson competed in the Duathlon National Championships. This is a 10K run, 40K bike followed by a 5K run. Steve finished in 2:16:43 good for 4th 55-59 with the top 5 in each AG getting awards. Nearest I can tell, Steve's running pace was 7:00/mile for the 15K total. So impressive and huge congrats Steve!
Happy running!
Rich
Coach Big Guy has will be at Yorktown in the Morning, hopefully with Coach Rich
No TMBC - On Track On Your Own - 8to 10 x 600m in 10k Pace, 400m jogs
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!
Upcoming Events
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2024, @8:00am |
| Book Club Sun, Jun 16th, 2024, @4:00pm |
| DCRRC Hugh Jascourt 4-Miler Fri, Jun 21st, 2024, @7:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
| DCRRC Bluemont 5K Wed, Jul 24th, 2024, @7:00pm |
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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. |