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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.
2 x 20 Min Tempo, 2 x 400, 5K Pace
Hi Everyone. First off, good luck to all running Chicago this weekend. Also, to those of you running ATM!
Weather looks real good for both races.The workout this week is a power strength workout and should not be done by anyone racing at ATM and certainly not Chicago. My advice to you guys is stay in bed and get some extra rest :)
2 x 20 minute Tempo Run with 3 minute jogging or standing recovery between runs. 400 slow rest after the second 20 minute tempo. Then finish with 2 x 400M @ 5K pace, 200M recovery.
As always, be warmed up and ready to start the workout at 6AM sharp at the Yorktown High School Track in North Arlington.
A few nice race results from last weekend ...
Emily Riley ran a one mile PR of 6:56 at the Navy Mile down Pennsylvania Ave on Sunday after a 19M SLR. Way to go Emily!
Paul Ryan is back in action with as solid AG win at the Fletchers Park Run 5K. His time 22:30 and Paul reports his happy to finally be feeling no pain from his recent injury.
Lillian Chreky scored an 8 minute PR at the Wineglass Marathon with a time of 3:09:50. Great work Lillian!
Thursday, October 24 is the club Happy Hour where we will recognize our Bunion Derby Series winners. Also, a nice time to get lots of club members together. I hope to see many of you. It will be at Ireland's Four Courts starting at 6:30. Here is the link to the FB event with all the details: https://www.facebook.com/events/801065923641738
I look forward to seeing you all tomorrow morning. Big Guy is out of town this week.
Rich
5 x 1000m in 5k Pace, 400m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be quite challenging – hopefully summer's last gasp! Expect very warm temps at 73 degrees and high humidity at 85%, no chance of rain, and 5 MPH winds, so dress accordingly, and as always you should bring plenty of fluids.
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 at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.
October 3, 2019 – 5 x 1000m in 5K ("interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!
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: 5:30 to 6:15 Pace
Wolf Pack: 6:15 to 6:45 Pace
Gazelles: 6:45 to 7:45 Pace
Coyotes/MTP Trainees: 7:45 to 10:00 Pace
Wineglass/Chicago Bound – Wineglass runners – stay in bed! Good luck, and you will crush it! Chicago – This is your last chance for a speed sharpening run, so aim at 5k Pace and depending on your fitness level, consider one at 3k pace to finish.
This week's workout for anyone not racing Wineglass is a strong speed workout, but given the distance, also an endurance workout, as you will essentially run a 5k race but throw in some rest intervals. So don't burn out on the first one – negative splits are always a plus! Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Since this is a 5k race, take it easy on the recovery jog/walk/water legs of 400m!
In Coach Rich Club news –
Congrats to the TMBC runners racing this past week!:
Prince William Forest Half Marathon
1:32:25 - Steve Peterson, 2nd AG
1:34:41 - Hai Nguyen
National Capital 20M and 5M
2:29:52 - Brian Young
3:18:20 - Emily Riley
Thursday, October 24 is the club Happy Hour where we will recognize our Bunion Derby Series winners. Also, a nice time to get lots of club members together. I hope to see many of you. It will be at Ireland's Four Courts starting at 6:30. Here is the link to the FB event with all the details: https://www.facebook.com/events/801065923641738.
Coach Big Guy will be back with Coach Rich – and the BG might even run just a little!!
Upcoming Events
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2024, @8:00am |
| Book Club Sun, Jun 16th, 2024, @4:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
| DCRRC Bluemont 5K Wed, Jul 24th, 2024, @7:00pm |
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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. |