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.

Yasso 800s - 6 to 8, 400m timed rest lap

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be very nice – even "Fall Like", with temps in the low 60s, lower humidity at 82%, and with a nice breeze I noticed today. Even with these nice conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 15, 2022 – TMBC: – 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:

Greetings Thursday Morning Faithful. A few racers to took to the roads this past weekend ...

Eunja Rau and Jll Brasky traveled up to Pennsylvania to take on the Bird-in-Hand 5K and Half Marathons. The events show off the old world practices of the hardworking people of Lancaster County. In the 5K they ran 34:32. In the HM, Eunja ran 2:07:48 and Jill ran 2:42:17. Well done ladies!

At the Parks HM, Rodrigo ran a HM race PR of 1:18:36 but noted he has run the distance faster. The race was run in pouring rain with many flooded road crossings. Way to get out there and get it done Rodrigo – or as we know him now, "Aquaman"! ;-)

There is a fundraising event for Ireland's Four Courts tomorrow night at Samuel Beckett's Irish Gastro Pub. The goal is to help Four Courts open up soon as possible after the terrible accident that has shut them down. Details can be found at this link, https://m.facebook.com/events/1231013714106427/.

The National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer.

See you all tomorrow morning. Happy running!

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

 

3 to 4 x 1600m in 10k, 400m jogs + 2 x 400m in 5k

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be very nice, with temps in the upper 60s, higher humidity at 95%, but with a nice breeze I've noticed all week while running recovery runs on the track, and a slight chance of rain. With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 8, 2022 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then finish with 2 x 400m in 5k Pace with 200m jog in between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 intervals

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 from long distance form to speed work form – 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 (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Here is an excellent article on "Overstriding": https://compedgept.com/blog/running-form-overstride/?utm_source=Six+Minute+Mile&utm_campaign=3b2f4e2c94-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-3b2f4e2c94-7669806. Instead, 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" – but remember to pace yourselves no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Greetings Thursday Morning Track Fans. Just back from a weekend of Michigan Football fun. Subsequently, my apologies for those who raced and I did not see your results. I wasn't doing any checking.
At the Larry Noel 15K on Sunday night, Hope Seck was the 1st OAF in a time of 1:12:37. Way to go Hope. How exciting. Huge congrats!
The National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer.

Happy running!

Coach Big Guy and Coach Rich will see you at the Yorktown Track at 6 AM after warmup tomorrow!

 

Page 2 of 146

 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.