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.

Sign up here to receive email announcements.

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

10 to 12 x 500m in 5k Pace, with 300m jogs

Fellow Endorphin Junkies

Tomorrow morning's weather will be absolutely glorious! Low 50s, fairly high humidity, but just a sweet breeze. These are the few weeks we pray for twice a year! Still make sure you bring some fluids though – hydration is key year-round.

September 30, 2021 - 10 to 12 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace, 12 Intervals
• Wolf Pack: 6:15 to 6:45 Pace, 11 – 12 Intervals
• Gazelles: 6:45 to 7:30 Pace, 10 – 11 Intervals
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 10 Intervals

This is another speed workout guaranteed to build both strength and stamina for your fall races! If you are Boston-Bound these will convince you that you are ready and the Hay is in the Barn! 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.

In club news from Coach Rich ...

Greetings Thursday morning faithful. Fall Marathon is officially underway as we had 2 crew members at last weekend's Berlin Marathon. That said, total bummer about MCM but all the other Fall races seem to be a go. At the races this past weekend ...

Melinda Metz was the 2nd OAF at the National Capital 20M. A solid time of 2:43:06 was perfect training for her upcoming trifecta of marathons; Boston, NY and San Antonio. Congrats Melinda!

Anne Coia joined many other club members in remembering Janet Braunstein at the 1st annual Janet Braunstein Memorial 5M. Anne finished in 51:50. Well done Anne!

At the Berlin marathon Rodrigo Vellon ran to a 2 minute PR with a sizzling time of 2:43:56. Enhorabuena Rodrigo por un gran carrera! Christie Wetzel was going for a PR as well but it wasn't meant to be on this day. Still Christie turned in a fine time of 3:02:59. Way to hang tough Christie. We are proud of you both!!!

Eunja Rau ran a marathon in her 17th different state turning a time of 4:35:26 at the Clarence DeMar Marathon in New Hampshire. Way to go Eunja! Worth noting is knowing the story of Clarence DeMar. ...

Clarence DeMar was born into an impoverished childhood. He overcame health troubles, hardship, and World War I to become a seven-time B.A.A. Boston Marathon champion, an Olympic medalist, and an international running icon. No one has ever broken his record number of Boston wins.

We will be holding a Thursday Morning Invitational Mile at 6:45am after our regular workout next Thursday October 7. If you would like to participate in the race, send an email to me: rich@dcroadrunners.org. Please include your full name and age. You must send this information no later than Sunday October 3 so we can make sure and have enough timers for the event.

We need a timer for every runner in the race. A couple of you have already volunteered so thank you again. If you can help with this you just need to be there with your cell phone or timer on your watch. If you can help, please send me an email if you can help with this. Thank you very much.

GRC is offering a special discount this weekend for all DCRRC members (not just trainees). On October 2nd-3rd, GRC will offer a full 20% off discount to all members on full-price merchandise, excluding electronics (no Garmin etc.). Check your email from the club. You received a code to use at the store. You only received this if your membership is up-to-date. If you did not get the message and are participating in our activities, please renew your membership now. Thank you.

See you tomorrow and happy running!
Rich

Coach Big Guy and Coach Rich will be there in the AM!

 

6 to 8 Yasso 800s, 400m jogs

Fellow Endorphin Junkies

Tomorrow will be warm and swampy, with Temps in the low-70s and high (85%) humidity, wind gusts up to 20 MPH, and a good chance of rain or showers, so dress accordingly. Greenbriar track at Yorktown is right around the corner from the school, and we will be warming up at 5:40 so that we can start the intervals right after 6 AM!

With the return of humidity this week, you know how important that you bring plenty of fluids and hydrate – at a minimum every other interval at the finish before your rest interval, but every interval would be ok.

September 23, 2021 – Yasso 800s – 6 to 8 Yasso 800s - at a pace where your expected marathon time in hours and minutes is your 800 pace in minutes and seconds, with 400m easy jogs between each 800 in the exact same time as your 800, not faster or slower

To reiterate how to calculate your 800 time take the hours and minutes of your expected (hoped for) marathon time – in my case three hours and 50 minutes (Dream on!) and convert that to an 800 time of three minutes and 50 seconds, followed by a slow 400m jog in three minutes fifty seconds. It is VERY easy to jog that 400m too fast – but don't do it! Much more critical to run ALL of the 800s at the same pace/time, even as you tire, and fully recover if possible, on that exact same time on the slow 400. Yasso 800s are a favorite of Coach Ed and Coach Big Guy, developed by the legendary Coach Bart Yasso – and one of the best workouts you can do for the marathon!

Here is the Coach Rich Club Report:

Hi Everyone and happy Fall! Let the cooler temps come on in!!!

At the DC Half Marathon on Sunday, Brian Young continued his prep for the Richmond Marathon with a solid train-through time of 1:29:31. Nice job Brian!

The last Bunion Derby races were on Saturday. Congrats to all in the races and to all who participated in the Bunion Derby. The Derby Results can be found on the club website and Facebook page. Here is how the crew made out

WDF 5K
23:36 - Liz Ozeki, 2nd 30-39
27:46 - Eunja Rau, 1st 50-59
27:56 - Anne Coia, 2nd 50-59
30:56 - Clara Lau, 3rd 40-49

RATW 5K
19:54-David Meeks, 2nd 50-59

We will be holding a Thursday Morning Invitational Mile at 6:45am after our regular workout on October 7. If you would like to participate in the race, send an email to me: rich@dcroadrunners.org. Please include your full name and age. You must send this information no later than Sunday October 3 so we can make sure and have enough timers for the event.

We need a timer for every runner in the race. A couple of you have already offered. If you can help with this you just need to be there with your cell phone or timer on your watch. If you can help, please send me an email if you can help with this. Thank you very much.

This Sunday is the DCRRC National Capital 20M / Janet Braunstein Memorial 5M on Sunday September 26. You can sign up to run and / or volunteer at: dcroadrunners.org

GRC is offering a special discount weekend for all DCRRC members (not just trainees). During the weekend of October 2nd-3rd, GRC will offer a full 20% off discount to all members on full-price merchandise, excluding electronics (no Garmin etc.). Check your email from the club in the coming week. You will be getting a code to use at the store. Please make sure your membership is up-to-date as only registered members will receive this email.

See you all tomorrow morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow!

 

Page 2 of 120

 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.