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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.
4 to 5 x 1000m, 400m jogs at W&L!
Fellow Endorphin Junkies -
SWITCH TO W&L TRACK TOMORROW!
The weather tomorrow will be very cold, with Temps in the mid-teens and lower humidity at 70%, with little wind at 6 MPH, but gusts up to 5 MPH, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will SWITCH TO W&L TRACK at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Given the freeze and re-freeze, Yorktown was not an option, so we are headed to a much clearer track at W&L. Workout as follows:
January 16, 2024 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Outside Lanes to allow recovery.
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: 5:15 to 6:30 Pace, 5 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 intervals
Gazelles: 7:15 to 8:15 Pace, 4 to 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
I did not get any results last week, so no report this week – PLEASE remember to send me your results.
The DC Roadrunner's next race will be January 26 – the Belle Haven 8k –to register – or volunteer – please go to the club website: dcroadrunners.org
Happy Running!
Coach Big Guy is in San Francisco, So Coach Anna is filling in and will be at W&L Thursday morning!
4 to 6 x 800m in 10k with 200m jog/walks
Fellow Endorphin Junkies -
The weather Thursday will be very cold with Temps in the teens and with lower humidity at 68%, very windy at 16 MPH with gusts up to 30 MPH – so "Real Feel" will be Negative 2 degrees at 6 AM when we traditionally start the workout. While I will be out there because I am always out there for you TMBC regulars (when I am in town), I will understand if everybody skips the workout and tries to do this either later in the day at Yorktown or W&L, or on safe city streets where you can do "Three Minutes at Speed, with One Minute Jogging" as suggested by Coach Ed.
At both Yorktown and W&L there is only one lane open – and not even a full lane – just a snow shovel width lane approximately where Lane 1 is hidden under the snow and ice. When I checked Yorktown about an hour ago there were only a few small icy patches in the cleared lane, but we will still have to be careful tomorrow. I am directing that the cleared lane be used only by those runners while running the intervals, and then the jogging/walking should be done on the snowy parts of the track to keep the cleared lane open for those at speed – BE CAREFUL IN ANY EVENT.
Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so those of you crazy enough to join me please get there early to warm up – say by 5:40 AM – I suggest warming up tomorrow OUTSIDE the track by running up and down Greenbriar Street, which is not too busy and clear of snow and ice.. Workout as follows:
January 9, 2025 – TMBC: 4 to 6 x 800m in 10k Pace, with 200m snow jog/walks between
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
Tomorrow is simple – just make sure your 800 interval is smooth and you pay attention to the conditions and your fellow runners – if you get out at all, you just want to put in the effort.
... and the Coach Big Guy Report –
We had three runners do well in the Al Lewis 10 Miler: Elise M finished second in her Age Group with a 1:07:39 – Fabulous – Dara S also finished 2nd in her Age Group with a 1:44:1, and Anne C ran 4th in her Age Group with a 1:45:17, while Mark B and Coach Big Guy volunteered along with Race Director Miguel C. In the 5 Miler, we had a couple of first places in their Age Group by Lisa T and Coach Eunja, who jogged/walked her way – while recovery from an injury – to first in her Age Group.
The next Snowball Series Race is January 26th – the Belle Haven 8k – with a 7 AM start – and we need volunteers to help - for those running sign up for the race or to volunteer on the Club Website: dcroadrunners.org.
Happy running!
Coach Big Guy may see you a few of you crazies at Yorktown Track at 6 AM after warmup tomorrow!
Upcoming Events
| Kenmore PTSA 5K Sat, May 10th, 2025, @8:00am |
| Hero Dogs 5K9 Sat, May 17th, 2025, @8:00am |
| Jamestown 5K Sat, May 17th, 2025, @8:00am |
| Women's Distance Festival and Run After The Women Sun, Jun 8th, 2025, @8:00am |
| Rock Creek 5K Sun, Jun 22nd, 2025, @8:00am |
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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. |