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.

Sign up here to receive email announcements.

Questions can be emailed to Coach Big Guy or Coach Rich.

Thursday Track - 6-10 x 800, 400 rest

Greetings all. Big Guy is out of town again so once again just me tomorrow. Weather looks relatively nice for tomorrow morning with much lower dew point and humidity. Temperature at 69'. Still remember to bring your drink of choice and stay hydrated.

Workout is 6-10 x 800 at 5K pace with 400 rest. Timing of this workout is real good for you all that are running Chicago or racing at ATM that same day.

As always, be warmed up and ready to start the workout at 6AM sharp at the Yorktown High School Track in North Arlington.

As for the weekly race and news report, I know of only one result from this past weekend and that was Tatyana Steis who continues to get faster even running in the upper end of the Masters Division. Tatyana was the 1st OAF at the Summer's End 5K in Dewey Beach. Her time was 20:32. Another great race by Tatyana.

Sunday Sep 29 is the National Capital 20/5M race. We really need volunteers. If you can help we would really appreciate it. Please register to help or to run at dcroadrunners.org

See you on the track!
Rich

 

5 to 6 x 1000m in 5k/10k w/400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be nice, with cooler temps at 64 degrees and somewhat humid at 76%, minimal chance of rain, and a little breeze at 7 MPH winds, so dress accordingly, and as always you should bring plenty of fluids.

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.

August 29, 2019 – 5 to 6 x 1000m at 5K ("Interval") Pace to 10K Pace ("Cruise Interval"), w/400m easy jogs in between

Water breaks are important ALL year-round, particularly when it will be steamy 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, 6 Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 to 6 Intervals

Gazelles: 6:45 to 7:45 Pace, 5 to 6 Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 5 Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout, particularly with the wind it may be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on your toes. This is a 5k race or more for some of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news –

A few races to report this week...

At the Annapolis 10M Dara Schulman ran a solid 1:28:29. They will never ever have great weather for this race like they had this year!

At the South Lakes 10K Emily Riley ran 51:05. She was not happy with her race. Thankfully lots of opportunities for 10Ks just about every weekend now!

At the final Bunion Derby Race and club picnic several Thursday morning regulars took on the "XC" course that was short of 3M by a bit. Also, more like a trail race but the venue was phenomenal for the picnic. The picnic itself was really great!

17:21 - Rodrigo Vellon, 3rd OA
18:58 - Liz Ozeki, 1st OAF
19:32 - Andrew Simpson, 2nd AG
19:37 - Christie Wetzel, 2nd OAF
19:43 - Will Hernandez
20:06 - Chris Walsh, 2nd AG
22:13 - Kenneth Riley, 3rd AG
26:14 - Li Fang, 2nd AG

The Larry Noel 15K and 3K is this Sunday night Sep 1. The National Capital 20M and 5M is Sunday Sep 29.For full info on all these and to register, go to dcroadrunners.org.

Lastly, I am putting the Monday Morning 10M Band back together for a special holiday run on Monday Sep 2 (Labor Day). We will start at 7am in front of the Planetarium on Quincy Street and will run the Mt. Daniel Route which is mostly out and back on the Custis and W&OD with a short tour up and down Mt. Daniel in the middle.

Send Rich an email to rich@dcroadrunners.org if you are going to join us for the run. Also, this is just a holiday special, a reunion of sorts. .

Coach Big Guy will return with Coach Rich tomorrow!

 

Page 2 of 61

Upcoming Events

DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 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.