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.

Thursday Track - 6-8 x 600 alternating 400/200 rests

Written by Rich Mendelowitz

Wednesday, 22 May 2019 15:09

Hi Everyone. The workout tomorrow is 6-8 x 600M with alternating 400M and 200M rests. 5K pace.

Please be warmed up and ready to go at 6AM at the Yorktown HS track.

A nice race by Chris Walsh at the Corporate 5K Challenge in Fairfax last week. His time of 19:15 is super speedy. Way to go Chris!

Big Guy coached and ran the Capital Hill Classic 10K in a time of 1:05:37. This was the goal race for out DCRRC 10K training program and Big Guy was instrumental to the success of many of the runners. Way to go Coach! Kyle Edgerton also took on this race and posted a fine 42:37.

Several folks took on the 1-hour Track Race last night but but no results are posted yet. Congrats to all and look for these next week.

A few upcoming races and the start of the Bunion Derby Summer Racing Series. You can register for them at dcroadrunners.org:
Jun 01 - Teens Run DC Mentoring Matters 5K
Jun 09 - Bunion Derby kickoff with the Women's Distance Festival and the Run After the Women 5Ks
Jun 20 - Hugh Jascort 4M

Big Guy is out of town tomorrow. I will see you all in the morning.

Rich

 

Thursday Track- 4x5min, 5K pace, 5min rest

Written by Rich Mendelowitz

Wednesday, 15 May 2019 05:18

Hi Everyone. Workout tomorrow is 4 x 5 minutes at 5K pace with 5 minutes rest. Please be warmed up and ready to go at 6AM at the Yorktown HS track.

Big congrats to Emily Riley for getting a 35 second PR at the Semper Fi 5K. Her time was 23:30.

Liz Ozeki ran another strong race turning in a 20:07 at the Raccoon Run 5K. Way to go Liz!

Several upcoming races and you can register for all at dcroadrunners.org
May 21 - One Hour Track Run
Jun 01 - Teens Run DC Mentoring Matters 5K
Jun 09 - Bunion Derby kickoff with the Womens Distance Festival and the Run After the Women 5Ks.

Additionally, Judah Dal Cais invites all to his annual crab feast this Saturday May 17. The event benefits Phoenix Bikes of Arlington, VA. A 501 (c)(3) nonprofit whose mission is to educate youth, promote bicycling, and build community. (www.phoenixbikes.org). Please RSVP at this link

Big Guy is out of town tomorrow and next week. I will see you tomorrow morning.

Rich

 

Page 138 of 190

 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.