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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 ti 8 x 800m in 10k to 5k pace, 400m jogs
Fellow Endorphin Junkies -
The weather Thursday will be warmer with Temps in the mid 70s, with high humidity at 91%, with wind at 5MPH amd a little chance of rain. Due to this weather, please remember to bring cold fluids because you need them whenever it is warm like this – tomorrow at least after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington hopefully will begin at the Greenbriar Park around the corner from Yorktown High School at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
August 14, 2025 - 6 to 8 x 800m in 10k down to 5k Pace with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals
· Gazelles: 6:45 to 7:45 Pace, 6 – 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 Summer races! These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, 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. Coach Ed split these into two groups, with the first group at 10k pace, but only 200m recovery. If you are feeling very frisky, you could do that, but given the heat, perhaps a 400m recovery would be better. For almost all of us, 6 intervals will be fine – only the strongest should consider 7 or 8, particularly if you are only doing 200m jogs during the 10k pace intervals. I would do half at 10k, then pick up the pace to 5k pace on the last few intervals.
... and the Coach Big Guy Club Report –
Greeting TMBC faithful. Admiral Paul ran another Park Run 5k this weekend and my memory is dim but on Strava I believe he ran just over 26 minutes, and a 40+ second improvement from the prior race a week or two before that – great Work Paul!
Ken Strazzeri branched out to the Triathlon at the "Tri AC" in Atlantic City. He had a tough time in the swim, finishing only in 90th place, but picked it up a lot on the bike and crushed the 5k (Sprint Tri) with a 21:51 after the swim and Bike! That run time was third in his Age Group, and 28th overall, which resulted in a 6th place in his age group and 90th out of almost 600 participants – Fabulous work Ken!
The next Club race is the Bluemont 5k tonight. For race signups and to volunteer check the website at: www.dcroadrunners.org.
Happy running!
Coach Big Guy is traveling but Coach Eunja see you tomorrow morning at the Yorktown Track!
4 to 6 x 1000m in 5k, easy 400m jogs
Fellow Endorphin Junkies -
The weather tomorrow will be cooler, with Temps in the upper-60s but high humidity at 91%, with some wind at 5 MPH, and cooling gusts up to 13 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 at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
August 7, 2025 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 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, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. 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 a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" 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 –
Just a couple of results reported – please email me with your results so the Krewe can lift you up! In Dewey Beach our own Coach Rich ran a nice 5k in the "Run for the Paws" in 26:37. The Admiral – Paul Ryan – not only did a great job as Race Director for the Club's "Meet of Miles" on Sunday, but also ran a 26:20 at the Anacostia Park Run
The next Bunion Derby Race is the Blumont 5k next Wednesday night August 13th at 6 PM– more details on the Club Website:dcroadrunners.org.
Happy running!
Coach Big Guy will be at Yorktown Thursday morning!
Upcoming Events
| Monday Chill Runs Mon, Sep 8th, 2025, @6:30pm |
| DCRRC Steve Thompson 8K Sun, Sep 14th, 2025, @8:00am |
| Kensington 8K Sat, Sep 20th, 2025, @7:45am |
| Book Club Sun, Sep 28th, 2025, @4:00pm |
| National Capital 20 and 5 Miler Sun, Oct 5th, 2025, @7:00am |
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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. |