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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.
NO TMBC, but 4 to 5 x 1000m in 10k, 400m jogs
Fellow Endorphin Junkies
The weather Thursday will be very difficult to run in, as a Snow/Sleet/Ice/Freezing Rain/Rain Storm will mess everything up, so I am urging you to consider running TMBC on Wednesday this week. Wednesday will be cold all day, mid 20s to 30, with lower humidity and windy in the AM for some cold "Real Feel," dropping to just 6 MPH in the evening, so running later in the day is recommended.
We continue with no "FORMAL" DCRRC Track Practice in Arlington, although some will run at Yorktown High School, W&L, and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.
February 17 or 18, 2020 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, even when it will be chilly like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!
NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:30 to 6:30 Pace, 5 x 1000m Intervals
Wolf Pack: 6:15 to 7:15 Pace, 5 x 1000m Intervals
Gazelles: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals
Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals
This week's workout is a strong speed workout, but given the distance, also and endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace.
In Coach Rich Club News –
Greetings Thursday morning faithful. Just a couple reminders for the upcoming DCRRC events.
1. Mar 7 is the Burke Lake 12K (Live Race)
2. Mar 7 (that same night) is the club annual meeting (virtual)
You can get all the information on each of these and you can register at https://www.dcroadrunners.org/
Happy Running!
Coach Big Guy will be at W&L in the AM tomorrow (Wednesday) with Iron Man Keith, as Coach Rich builds his base back
NO TMBC - 2 x 15:00 minute Tempo in 10m Pace, 3:00 minute rest
Fellow Endorphin Junkies -
The weather tomorrow will be cold, with the temperature just below freezing all day long. There will be at least some wet stuff tonight, whether snow, ice, or freezing rain, so it is quite likely early in the AM things will be very icy – reconsider before you run! If you do run, be VERY careful, and Yorktown will absolutely be a MESS, and W&L likely will be one too, so this workout should probably be done, if at all, on safer neighborhood streets. Jill, Keith and I did the workout this morning, and Friday is an option too. If you do head out, dress accordingly, and as always you should still bring fluids. Whatever you decide, as always – STAY SAFE OUT THERE!
February 11th, 2021 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with 3:00 minute standing rest
Water breaks are important ALL year round, even when it is cold as tonight, so remember to hydrate before, during and after your runs - after each interval
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Stallions: 6:15 to 6:45 Pace
Wolf Pack: 6:45 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:45 Pace
This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 15-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.
Here is the Coach Rich Club News this week:
Hi Everyone. You can still participate in the GW Birthday Marathon and Half Marathon. It's free. Reminder about all upcoming events below.
• Feb 6 - 15 is a Virtual GW Birthday Marathon and Half Marathon
• Mar 7 is the Burke Lake 12K (Live Race)
• Mar 7 (that same night) is the club annual meeting (virtual)
Happy Running!
Coach Big Guy went to the track today, and Coach Rich is too smart to risk his recovery on ice!
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. |