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.

Track Sep 28 - 2x15 minute temp intervals, 2x400

 Fellow Endorphin Junkies –

The weather tomorrow morning will be warmer than last week, with temps at 71 degrees but less humidity at 75% , with breezy wind at 9 MPH and little chance of rain, but still remember to bring fluids!  Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up.  Workout for this week as follows:

2 x 15:00 at Tempo Pace (Between 10k and 10m pace) with 2:30 recovery, plus 2 x 400m in 5k pace to finish - remember to grab water between tempos and before 400s interval (walk pack to start after 15 m intervals).  If you are running Wineglass, or any other marathon this weekend, run 4 x 400m in Marathon pace with easy 200m jogs between with slightly longer warm ups and downs - you are ready!

  • Stallions: 6:15 to 6:45 Pace, 30 seconds faster per mile for 400s
  • Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster per mile for 400s
  • Gazelles: 7:30 to 8:00 Pace, 30 seconds faster per mile for 400s
  • Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 30 seconds faster per mile for 400s

This is an endurance workout, but given your high level of fitness, it should serve as a reminder of how strong you are - compare your Tempo runs from earlier this spring! The 400s will sharpen you and remember to focus on form to run more efficiently and effectively.  Take it easy on the first interval, and try to get a bit further on the second, before the fast finish 400s.

Here is the Coach Rich Club News this week:

At the Clarendon Day 5K/10K Double, Kevin Cunningham took 3rd in the 50-59 AG with a cumulative time of 1:11:13.  5K in 22:02 and the 10K in 49:11. At our club’s National Capital 20M Keith Campbell turned a 3:29:41 and Clara Lau a 3:33:36.  Both are readying for the upcoming Marine Corps Marathon.  Congrats to all 3 of you!

The DCRRC will again have a Hooah Tent available to club members after the Army Ten Miles on Sunday Oct 8.  You can look up our location in your race packet when you pick it up.  We will have food and drink for you there in addition to what the race is providing and just a great way to share race stories and comradery with your fellow club members.  We will also have space in a tent at the MCM in Charity Village compliments of Team Hope for the Warrior.  You are welcome to drop your gear there before the race and it will be waiting after the race. 

Coach Big Guy will be in Austin this week, but Coach Rich will be there to take care of you all!

Big Guy 


Track Sep 21 - 4x5min @5K pace

Fellow Endorphin Junkies -

The weather tomorrow morning will be about the same as last week, with temps at 67 degrees and 89% humidity, with little wind at 4 MPH and very little chance of rain, so dress accordingly and as always you should definitely bring fluids.       

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up.  The workout this week is as follows:

4 x 5:00 in Interval (5k Pace) with 5 recovery time - walk back to the start point, grab some water, and let the lactic pool until the next 5 Minute Interval

  • Stallions: 5:45 to 6:15 Pace
  • Wolf Pack: 6:15 to 6:45 Pace  
  • Gazelles: 6:45 to 7:15 Pace     
  • Coyotes/MTP Trainees: 7:15 to 9:00 Pace 

This is a speed workout, and a tough one as it is equivalent to running a 5k race or more for everyone except slow poke Coach Big Guy.  As an added "benefit," the 5 minute rest periods will make certain lactic acid pools in your legs, and when you start the next interval you will actually have to push past the lactic threshold - very good practice for endurance runners!  As always, when running 5k pace you should focus on your form, up on toes, core still, using your arms to lift your knees for more complete leg follow-through, careful not to over-stride - as speed power comes from increasing our cadence and pushing off stronger from the track.  Don’t go out too fast, as you will definitely feel these in 3rd and 4th 5:00 period!  

Club News this week from Coach Rich:

Andrew Simpson traveled to Norway for a vacation trip and ran his first ever international race the Oslo Half Marathon in a time of 1:27:34. Andrew suggested an American Flag on the back of our next round of singlets J

Paul Ryan ran 21:11 at the Fletcher’s Parkrun 5K this past weekend.  This was Paul’s fastest 5K time of the year. 

Our DC Road Runners Club Happy Hour is tomorrow night at Ireland’s Four Courts at Courthouse in Arlington.  It starts a 6:30 PM and I look forward to seeing many of you there to catch up.

Still time to register and run our National Capital 20 and 5M races this weekend.  Details on the website

We are also again supporting the Kinhaven 5K set for October 15 on the Bluemont 5K course.  Proceeds all go to supporting the Kinhaven School.  Also, a good opportunity to take on the Bluemont course when it is not scorching hot.  Details on the website.

See you in the morning,

Big Guy


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Upcoming Events

DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 12th, 2021, @10:00am
2022 DCRRC Predictions & Resolutions 5K
Sat, Jan 1st, 2022, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 8th, 2022, @7:30am
Board of Directors Meeting
Thu, Jan 13th, 2022, @7:00pm
Sat, Jan 15th, 2022, @9:00am
DCRRC Langley 8K
Sat, Feb 5th, 2022, @10:00am
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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.