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.

3 x 1600m in 10k, 400m Jogs

Written by Stephen Easley

Wednesday, 19 November 2025 16:01

Fellow Endorphin Junkies

The weather Thursday will be chilly in the lower 40s, with higher humidity at 81%, and wind at 4 MPH. Despite this ideal weather if you are dressed for it, please remember to bring fluids because you need them whenever you run – tomorrow after every 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:

November 20, 2025 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs 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 10:00 Pace

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong." 

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. We had some great results at Richmond by current and Alumni TMBC'ers. Brian Young threw down a Masters PR for him in 3:09:40, while Mark Bourgeois ran a crisp 3:46:40. Alumna Liz Ozeki smoked it in 2:51:29. Meanwhile, in the half, recent mother of two Clara Lau ran the Richmond Half in 2:33. Great results all - and way to go Team!

The next day the Club's rescheduled Janet Braunstein 5 Miler was run over at Hains point and we had some good results from three of our TMBC gals – racing machine Dara S ran another great time in the five mile with a clocking of 49:47, followed by Anne C in 51:31, and joined by Shawna B who is coming back from an injury in 53:24 – super work Ladies!

There will be NO TMBC next week – Thanksgiving, but for those in town I urge you to run the Club Alexandria Turkey Trot – a great race. More importantly, the race is our biggest money maker of the year and is why we can offer Club races for free, so PLEASE volunteer to help before the race if you are running – packet pickup all next week for instance – or if you are not running, please be there race day to help! Details, as always, on the Club website. In addition, the Snowball Series dates are on the website with some details and links to race. You can register for both races and some of the Snowball races on the club website: : www.dcroadrunners.org.

Happy Running!

Coach Big Guy will see you at 6 AM after warmup tomorrow!

 

6 to 8 x 800m in 5k, slow 400m jogs

Written by Stephen Easley

Wednesday, 12 November 2025 14:56

Fellow Endorphin Junkies -

The weather Thursday will be chilly in the lower 40s, with lower humidity at 60%, and wind at 6 MPH. Despite this ideal weather if you are dressed for it, please remember to bring fluids because you need them whenever you run – tomorrow after every two intervals! 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:

November 12, 2025 - 6 to 8 x 800m in 5k Pace 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, 6 – 7 Intervals

· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 6 Intervals

If you are recovering from a Marathon, Coach Ed says no more than 6 intervals and slow to 10k/10m pace. I would add if you are running the Clubs National Capitol 10m/Janet Braunstein 5m on Sunday, sharpen with only Six intervals and ease into 5k pace. For the rest, this is another speed workout guaranteed to build both strength and stamina for your winter races! These are tougher than they look, so try to finish strong - push that last 200 as you come to the far 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. For almost all of us, 6 to 8 intervals will be fine, But if you are feeling very frisky, you could do one or two more to get 9 or 10 intervals.

... and the Coach Big Guy Club Report –

Greeting TMBC faithful. I did not see nor did I receive any news about results with one exception. TMBC stalwart for many years Gary Morgans recently discovered that he holds two all-time Cherry Blossom results – in both the 5k (yes they also run a 5k that day) and the Double Blossom – in his 70 to 74 Age Group, proving if you keep at it you can set some records – Congrats Gary!

For the rest of you, please let me know your winter racing plans as well as results so we can hand out the kudos.

The National Capital (now) 10 Mile and Janet Braunstein 5 Mile races are now rescheduled for this Sunday morning November 16 at Haines Point. Plus, the Snowball Series dates are on the website with some details and links to race. You can register for both races and some of the Snowball races on the club website: www.dcroadrunners.org.

Happy running!

Coach Big Guy will see you tomorrow morning at Yorktown Track!

 

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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.