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.
NOTE: Apologies - I sent this Yestwerday at 3:37, but apparently it did not post - SORRY!
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Fellow Endorphin Junkies
Tomorrow's weather will be changeable, with temps starting in the low 60s and getting down to the low 50s by late afternoon, with rain early, then a window of no rain from 8 to 10 AM, and a second window in the afternoon between 2 and 6, with some wind! There will still be pretty high humidity all day, so choose your time carefully. I don't know about you all, but I have not been drinking enough water because it's been so cool, so please remember to Hydrate!
I cannot tell a live – since Keith and Jill melt in the rain, we did this workout at Yorktown this morning. Still, there may be others at Yorktown tomorrow morning at 7 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized!
November 12, 2020 – NO TMBC – ON THE TRACK ON YOUR OWN: 10 to 14 x 400m in 10k Pace, with 100m jogs
Stallions: 5:45 to 6:30 Pace, 12 to 14 Intervals
Wolf Pack: 6:30 to 7:15 Pace, 12 to 14 Intervals
Gazelles: 7:15 to 8:00 Pace, 11 to 13 Intervals
Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 to 12 Intervals
As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these they way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. If you want speed and walking, join us on Tuesday morning at Yorktown for true speed – not interval – workouts. You should also focus on your form – get up on your toes and Lift your knees!
And now the Coach Rich Report!
Greetings Crew. Hope you all have enjoyed the best summer days that November has ever seen this last week. It sure has been nice for running! Sorry once again as I still have no results from the National Capital races as I write this early this morning. Hopefully next week. The club is doing a survey which was in the monthly newsletter regarding your thoughts on returning to regular races in the Covid environment. Please take the less than 5 minutes it will take to fill it out and submit it.
Some real nice results from this last weekend...
Alex Cooke was 4th OA and 2nd 20-29 at the Tuckahoe (State Park) 25K. There were 205 finishers in this race and the photo of the staggered start was really interesting. This is a tough trail race and held in lots of mud. There is a great picture on Strava of Alex face-planting on the trail along the way. Now come on Alex, if you are going to do that, not right in front of the race photographer :) Alex turned in a solid time of 1:57:58.
Steve Peterson traveled north for the Harrisburg Marathon and turned in a great time of 3:09:46. Steve was 2nd in the 50-54 AG amongst the 500+ finishers.
David Meeks ran the Richmond Marathon in a strong time of 3:14:58. He is currently 1st in the 55-59 AG but the race continues this week. This was a 5-minute life-time PR and a terrific race for David, who has joined Coach Big Guy, Jill, and Keith on Thursday mornings since this summer. Great Work David! If you hadn't followed what Richmond has done, they set up a course with timing mats so all runner can run during the Virtual Race period. Though still virtual everyone can race, it is an accurate course and runners get an official time. Also, your picture under the race banners. You can find David's picture on the club FB page.
Finally, a quick shout out to CaSandra DeGrauwe Williamson one of our many TMBC alums. CaSandra moved to Tampa a couple years ago but continues to follow us all from afar. Yesterday she ran a 5K TT on the track, solo and in crappy hot windy conditions and turned a lifetime PR of 19:42!
Huge congrats to Alex, Steve, David and CaSandra!
Coach Big Guy will be stretching and lifting tomorrow since he did the workout this morning (and doesn't want to get rained on!), and Coach Rich will be pacing the Admiral on Friday for a 10k, so this one is for you all only!
Fellow Endorphin Junkies
Tomorrow is one of those days we wait for – a crisp Fall day between the Mid-40s and upper 60s, with little wind and more humidity than yesterday or today, but by mid-day that too will dissipate. Enjoy this while we can!
A few of us will be at Yorktown tomorrow morning at 7 AM, but others might want to plan to be there either before or after – or at W&L or Falls Church HS - for now, let's keep the groups small, familiar, staggered in start times, and disorganized! ;-) The workout is as follows:
November 5, 2020 - 6 to 8 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. If you are recovering (i.e., within 30 days) of a Virtual Marathon/20 Miler/Half Marathon, I want you to drop back to 10k Pace or slower, depending on where you are in recovery.
In club news from Coach Rich ...
Greetings fellow Thursday morning faithful. Still no results for the National Capital races. Several of us participated but I will put off reporting again till we have results. That said, a few really nice results to report.
Our Ironwoman Tatyana Steis finished a marathon in her 16th state, Ohio, on Sunday in the Northern Ohio Marathon somewhat east of Cleveland. With temps in the low 40s, rain and wind gusting to 45mph along Lake Erie, Tatyana ran a strong 3:17:41. She also reported pea-sized hail for several of the last 6M. She said it was her toughest marathon ever but of course we are not surprised that she was 1st OAF Master. Amazing Tatyana. Congrats again.
Let's also hear big congrats for Mikala Whitaker who ran the Virtual NYC Marathon in 4:17:05. She also ran in cold, wet and windy conditions here in DC. Mikala successfully raised money for Rising NY Road Runners. She reported lackluster training leading up to this but how tough is she going out in those conditions on Sunday and running a marathon. Way to go Mikala!
In the old man's division Paul Ryan ran a Virtual USATF Masters 5K this morning on the track at YHS. Still chasing his sub-22 time he asked for my pacing support and he nailed it with a solid 21:54. We ran pretty perfectly even 7-minute pace and a bit faster for those last 200. Pulling Paul along from the front I ran my fastest again since 2016 with a 21:49. Congrats again to Paul and hopefully he wins his division of the race. BTW, Paul turns 70 in December while I will turn 62 in March. Runners forever ...
Happy running
Coach Big Guy has will be at Yorktown in the Morning, but Coach Rich will be taking it easy after that SMOKIN 5k time he ran with the Admiral!
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. |