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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.
6 to 8 x 800m in 5k pace, 400m jogs
Fellow Endorphin Junkies
Tomorrow morning will be warmer, in the mid-50s with Lower humidity but a bit of wind at 8 MPH – couldn't ask for much better weather! Even when it is nice like tomorrow, however, you still need to hydrate – so bring water to your run!
November 18, 2021 - 6 to 8 x 800m in 5k with 400m jog recovery in between
• Stallions: 5:30 to 6:30 Pace, 8 Intervals
• Wolf Pack: 6:15 to 7:00 Pace, 7 – 8 Intervals
• Gazelles: 6:45 to 7:45 Pace, 7 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 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. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.
In club news from Coach Rich:
Greetings Thursday Morning Faithful. Hope you all are enjoying the glorious running weather we are having this week. I sure am.
First off this week a big mea culpa by yours truly as I somehow forgot to report on the results from the Indianapolis Monumental Half and Full Marathon last week. Big shout out and congrats go to the Riley's. Both crushing PRs. A 30+ minute PR for Kenneth in the marathon with a time of 3:42:36 and Emily, a 3-minute PR in the half with a time of 1:47:32. Great work guys and good luck to Emily for this coming weekend at the Philadelphia Marathon!
The Richmond Marathon and Half had great weather for our 3 runners. Let's hear it for Andrew who ran his first marathon under less than ideal physical conditions. He incurred some knee issues in the final weeks of training but was still able to get to the starting and finish lines with a really nice first marathon time. Miguel had to overcome side effects of the COVID booster and was happy to be back feeling better. Brian went out and got the BQ he was after while running his fastest marathon since turning 40 3+ years ago. Way to go guys and congrats
3:06:57 - Brian Young, BQ
3:19:20 - Andrew Golden, 1st marathon
2:11:27 - Miguel Cuya (Half)
At the Rock and Roll DC Half Marathon Mary Kusler was excited to be running her first race since before the pandemic and had a great fun time with so many of her November Project friends. Mary's time was a solid 1:57:56. I have to say that looking at her race photos, those guys all had a great time! Way to go Mary.
And last but certainly not least and racing the most miles this past weekend, Hai Nguyen. Hai threw down 50 miles at the Stone Mill 50 in a time of 11:52;17. Way to go Hai. Many of us are wondering how you stay on your feet for that long no less run! Congrats.
We are fast approaching Turkey Trot time. The Alexandria Turkey Trot 5M will be held on Thanksgiving morning November 25th at 9:00AM. This is the club's largest race. Save $10 by registering now instead of waiting until race day. You will never find a faster flatter 5M course. So much fun with loads of peeps dressed in holiday garb. It's a moving block party after the fast runners go by. More information and registration can be found
Many volunteers are needed to make this race a success for the club. Sign up to volunteer https://www.alexandriaturkeytrot.com/.
The first race of the 2021-2022 Snowball Series kicks off on December 12 with the Bread Run 10K. The race is free to club members or anyone that agrees to and brings a loaf of bread. Here is the link to all the details where you can register to run or volunteer:
The entire list of Snowball Series races is on the club homepage at https://www.dcroadrunners.org/home.html
The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event:
Happy running!
Coach Big Guy will be out there tomorrow, and we also hope to see Coach Rich
12 to 20 x 400m in 10k pace, 100m jogs
Fellow Endorphin Junkies
Tomorrow morning the temps will be nice, mid 40s but 100% humidity, breezy with no chance of rain. Bring lots of water though, as this tough stamina workout in 100% humidity will get us sweating!
November 11, 2021 – 12 to 20 x 400m in 10k pace - with 100m jog recovery in 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 10:30 Pace
The return of our most visited workout – the one guaranteed to help you build stamina! There are a LOT of intervals here, and the short rest jog does not allow us to fully recover. As the workout progresses, lactic acid builds in our leg muscles and this workout forces us to push past that Lactic Threshold repeatedly, which in turn helps us both by building stamina, and by showing us mentally that we can push past that barrier in races. A perfect set of these has us starting slow, and getting progressively a bit faster with each interval, while maintaining a steady, even rest interval. Whether you do 12 or 20 or something in between depends on your level of fitness, and where you are in the training cycle – most of us falling somewhere in the middle. 20 is for Stallions planning some long races in the winter, or who really want to build stamina, while 12 is for wimps such as the Big Guy, who can't remember his last race, or for those who ran a marathon within the last two or three weeks and feel up to this workout – and everybody else will be closer to 14 to 18.
In club news from Coach Rich ...
Greetings everyone. Back from my first true retirement trip (Boston, Iceland, Lake George, NY). So much fun. So great but of course happy to be back out with the crew tomorrow. Some nice race results from this past weekend ...
NYC Marathon
2:47:14 - Rodrigo Vellón
2:54:03 - Christie Wetzel PR!!!
3:20:46 - Melinda Metz
3:24:43 - Katie Stilling
4:28:36 - Eunja Rau (19th State!)
Rockville 5K
24:08 - Liz Ozeki, 2nd 30-39 (7:46/mile basically 9mos. pregnant, WOW)
Parkway Classic 10M
1:07:05 - Nate Rathjen
1:45:47 - Jill Brasky
Congrats to all our racers!
We are fast approaching Turkey Trot time. The Alexandria Turkey Trot 5M will be held on Thanksgiving morning November 25th at 9:00AM. This is the club's largest race. Save $10 by registering now instead of waiting until race day. You will never find a faster flatter 5M course. There will be no TMBC Thanksgiving week, as we recommend a Turkey Trot race to all our Track regulars. So much fun with loads of peeps dressed in holiday garb. It's a moving block party after the fast runners go by. More information and registration can be found here.
Many volunteers are needed to make this race a success for the club. Sign up to volunteer on the Club website.
The first race of the 2021-2022 Snowball Series kicks off on December 12 with the Bread Run 10K. The race is free to club members or anyone that agrees to and brings a loaf of bread. Here is the link to all the details where you can register to run or volunteer: https://www.dcroadrunners.org/sign-up/bread-run . The entire list of Snowball Series races is on the club homepage at
The DCRRC Annual Holiday Relays will be on Wednesday night December 15. We hope many of you will come out and join in the fun. There will be no Thursday morning workout the next day. Here is a link to the Facebook event:
See you all tomorrow. Happy running!
Coach Big Guy and Coach Rich will be at Yorktown in the Morning!
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, @9:00am |
| 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. |