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.

No Practice - Go Turkey Trot

Fellow Endorphin Junkies –

The Thursday Morning DCRRC Track Practice in Arlington for tomorrow, Thanksgiving 2018, will not be held so you can run the Club's Turkey Trot in Del-Ray or a Turkey Trot race wherever you find yourself, or just relax and recover from a productive fall race series.

On that note, Rich and I got a very nice email from Admiral Paul last week who reminded us just how many of you ran PRs and BQ's this fall in races from the Mile to the marathon to the 50 Mile – it truly was an amazing fall season, and the TMBC Crew has a lot to be thankful for this Thanksgiving. While Coach Rich and I are not at our running or racing peaks (although Coach Rich is SO much faster than the Big Guy), we are both still running despite a host of medical issues, not the least of which is age (which strangely does not seem to affect Admiral Paul, TMBC's own Dorian Grey), so we are very thankful to be out on the trails and the track with you.

More importantly, Coach Rich and Vicki, and Coach Big Guy and Becky are truly thankful to have each and every one of you in our lives. You bring us so much joy in your striving and accomplishments, and we are all so very proud of you. We all give thanks every week and every day to have the opportunity to share our love of running with you. We are glad that Thanksgiving reminds us of how lucky we are to coach you!

For those of you running the Club Turkey Trot tomorrow morning, the weather tomorrow morning will be challenging, to say the least, with temps at 27 degrees and humidity at 48%, and pretty windy at 11 MPH, with a real feel of 17 degrees! Remember to wear your tights and bring your gloves – along with fluids despite the cold!.

November 22, 2018 – Run a Turkey Trot and Enjoy some Time Off!

In other club news from Coach Rich:

Paul Ryan ran his fastest 5K in several years this past weekend at the PVTC Cranberry Crawl 5K on the Hains Point course. His time, 20:30 was good for 2nd 60-69 and this guy is 67, folks. Amazing time Paul – Congrats!

Christine Westcott ran her first Ultra Marathon at the JFK 50M. Her time of 8:35 was amazing especially given the cold, snow and muddy conditions. It was good for 2nd 40-49. Christine now has PRs this year from 5K to 50M. Is there anything our Superwoman cannot do? Way to go Christine!

Clara Lau ran the Philly HM in 2:05:14. Way to go Clara!

Lastly and I apologize for the one week delay, Bonnie Harvey ran the Annapolis HM but sadly the runners were steered off course and it was closer to a 12M race. What a bummer but still Bonnie turned over 7:18 per mile on a very hilly course. Nice work Bonnie.

The first two Snowball Series races are coming up on Dec 9, Bread Run 10 and the Gar Williams HM on Dec 16. For details and to register go to http://dcroadrunners.org

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details:  

Coach Big Guy Austin and Coach Rich are Crazy so they will be at the Club Turkey Trot tomorrow!

 

6 to 8 x 800m in 10k Pace, 400m jogs

Fellow Endorphin Junkies -

The weather tomorrow morning will be challenging, to say the least, with temps at 34 degrees and humidity at 68%, and a little wind at 6 MPH, but with a 40% chance of snow showers/cold rain at the start increasing to 80% by 7 AM. As Founding Father Thomas Paine would say, "these are the times that try men's souls." Even more than usual, dress accordingly, and still bring fluids. PLEASE also remember that there will be no TMBC on Thanksgiving Day next week, as we are urging DMV remaining runners to run the Club's Turkey Trot (or volunteer, or volunteer AND run).

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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

November 15, 2018 - 6 to 8 x 800m at 10K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!

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: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:00 Pace

Gazelles: 7:00 to 7:45 Pace

Coyotes/MTP Trainees: 7:45 to 10:30 Pace

This week's workout is a tough workout, particularly with this weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge. That's BEFORE you take into account the weather – so survivors of tomorrow's workout will be acknowledged as Tough Cookies! Try to remember that we want to get stronger and faster at the end of the workout, so don't push too hard on the first two intervals – save that push for the last two that you run.

In Club News from Coach Rich:

Eye-popping and just fabulous performances by three of our Crew at the Richmond Marathon last weekend - Huge congrats to each of you!!!

3:01:42 - Kyle Edgerton, BIG PR (13 min), Negative splits and a BQ
3:06:08 - Liz Ozeki, BIG PR (18 min), 4-minute negative splits and a BQ by more than 20 minutes
3:09:46 - Arielle Weiner, 1st marathon, 3-minute negative splits and a BQ by more than 20 minutes

At the Reston Veterans Day 5K our senior most vet, Paul Ryan ran a strong 21:23 on a slightly long Reston 5K course. Paul's time was good for yet another AG win and he was 3rd overall Veteran. Way to go Paul and thank you very much for your many years of service to our country.

Thanksgiving Day is just next week so time for our DCRRC annual Alexandria Turkey Trot 5M. You will not find a flatter or faster 5M course so a great opportunity to test out your wheel speed! Also, a great opportunity to volunteer. We REALLY NEED lots of volunteers. To register or to volunteer go to https://www.alexandriaturkeytrot.com/.

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: https://www.facebook.com/events/2215313825415843/

Coach Big Guy Austin and Coach Rich are Crazy so they will be there at track practice tomorrow!

 

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Upcoming Events

DCRRC Al Lewis 10-Miler
Sat, Mar 30th, 2019, @7:30am
We Support the girls 5K
Sat, Apr 6th, 2019, @8:00am
Bishop O'Connell 5K
Sat, Apr 13th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
DCRRC One Hour Track Run
Tue, May 21st, 2019, @7:00pm
 DCRRlogotypeRRCA member

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.