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 TMBC - One Mile Virtual Race

Fellow Endorphin Junkies

This week we are going to encourage everyone to run the DCRRC Club One Mile Virtual Race Challenge instead of a separate TMBC workout. You can always add a little Tempo work after you get in your mile if only one mile of full out sprint is not workout enough!  :-) 

Details are on the Club website on the front page at . For those in good enough health to do the one mile virtual race, tomorrow will be a cooler May day - between the lower fifties and lower 60s, with strong wind gusts at time, but little chance of rain. The tracks are still closed, and any virtual will usually need to be done on the Custis/WO&D/Bluemont or other trails, but a virtual mile race can be done almost anywhere – and perhaps with all the traffic on the trails, your neighborhood streets would be safer – at least coronavirus-wise.

May 21, 2020 – NO TMBC – ON YOUR OWN: One Mile Virtual Race – but then you can throw in some jogging and Tempo if that is not enough.

If you've been doing the workouts this spring, or some variation, you should be able to handle a one-mile race. It is very important to focus on your form, getting up on your tows and lifting your knees. Leave a little bit for an all out sprint the last 200 to 400 meters to finish Strong!

And now the Coach Rich News!

Greetings all. The #dcrrc1milechallenge is on. Get out there and participate. 5:23 is the fastest so far but we have barely gotten started. for current standings and photos.

The Broken Ladder Challenge Ladder is still in progress on day 31 with 2 men left fighting it out and about to start day 31. Just crazy. The ladies podium is complete and Liz Ozeki took the # 3 slot. Just phenomenal completing 25 days. On the 26th she had to get up at 3AM to head in for a 12+ shift at the hospital and decided discretion was the better part of valor and running a marathon after that and before midnight made no sense. Huge congrats to Liz! Her twin sister Thia was 1st OAF completing 27 days. I know you will get her at the next crazy challenge Liz!!! Plus, you of course still have marathon PR bragging right :)

Congrats to Ze Dagher for running a 5k on the track 2 weeks ago in a real nice 17:47!

Stay safe and happy running!

Coach Big Guy and Coach Rich will be out doing the Virtual One Mile Race at Some Point in the Next few days!


No TMBC - 6 x 4:00 minutes in 5k pace, 2:00 easy jogs

Fellow Endorphin Junkies

I wanted to thank those of you who have taken the time to write us to thank us for continuing to try to do some small things supporting normalcy, such as this weekly note to our beloved Thursday Morning Breakfast Crew. Heck, I want to thank everyone still READING this weekly missive – it gives Rich and I something to do that makes us still feel connected to our bigger "Family." We love, admire, and respect you all and your dedication to the sport we love – a sport that seems to be one of the few things we all can still largely control – at least the training – races, that's a different story – although I for one am pretty excited about the chance to set some new PW's in the Mile and the 5K! ;-)

On a more practical note, how people feel about changing things up a little? Coach Rich and I both collect running articles, as well as running books, and we could swap the workouts we usually do for some interesting new challenges. If you are down for that, lets us know. We may try one next week just to see what everyone thinks – Coaches do not have all the Wisdom – we learn it from you in large part.

For those in good health, tomorrow will be a more typical warmer May day - between the upper forties and upper 60s, with strong breezes but little chance of rain, – so I'm going to run in the AM when it is cooler. The tracks are still closed, and any workouts will usually need to be done on the Custis/WO&D/Bluemont or other trails, but this one like last week can be done almost anywhere – and perhaps with all the traffic on the trails, your neighborhood streets would be safer – at least coronavirus-wise.

May 14, 2020 – NO TMBC – ON YOUR OWN: 6 x 4:00 in 5k Pace, w/2:00 minute slow jogs in between.

In this workout, the 4:00 is supposed to substitute for the 800, and the 2:00 jog for the 400m jog, but only Keith, Jill and I run that slowly for 800m at 5k pace, so for some of you this will be almost 3/4ths of a mile (closer to 1100 meters or more), so it is challenging – as in you are essentially running a 5k race. Since we want to make this different than your regular workouts, be sure to focus on your form, getting up on your toes, lifting your knees an extra couple of inches, and avoiding the dreaded arm cross-over that rocks your core.

And now the Coach Rich News!

Greetings fellow TMBCers. As the weeks go by and the weather gets nicer and nicer I hope you are all enjoying your running as much as I am. It was just glorious this morning.

In the news this week, the craziness of our girl Liz Ozeki marches on. Very impressive craziness I might add. If you didn't know, Liz works as an operating room nurse in DC. Given the circumstances of the pandemic this is likely enough challenge for most of us, but for the last 24 days Liz has been competing in the Broken Ladder Challenge put on by the sponsors of the Algonquin 50K, which Liz won in 2019 in what I believe was her first ultra. The Broken Ladder Challenge started with 80 competitors 24 days ago. All had to start with 1 mile on day 1 and add a mile each day till the winner was the last man standing. As of yesterday 23 days were complete and there were still 11 competitors left all of course who ran 23 miles yesterday, 22 miles Monday, 21 miles Sunday and so on. So in the 7 days before today Liz has run 141 miles. She has done 10 of the 24 miles needed to stay in contention so far today. There are just 3 women left and one of them is Liz' equal crazy twin sister Thia. Liz is fitting this in around masked shifts at the hospital. To quote her I think yesterday but maybe the day before, "there is no stopping". Needless to say, this is so impressive and Liz, you go girl! Here is a link to the results tracking page.

More to come next week ...

Monday starts our virtual #dcrrc1milechallenge. I hope you all will participate. Details at and on the DC Road Runners Facebook page.

Happy running!

Coach Big Guy will be doing the workout over on the Bluemont/WO&D trails, and Coach Rich will be out doing some strong running in his Hood.


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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.