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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 Time Ladder: 4 ON/2 off/2 ON/2 off/1 ON/2 off/5 ON/2 off 10k Pace ON
Fellow Endorphin Junkies
Most of us are still housebound due to Covid-19, but I've seen a few of you out running. While we have had some cool and gorgeous weather, tomorrow will be so wet that unless you are a seal or duck, I'd say run your speed work Friday. Please continue to socially distance – even when running - and look after your health.
Friday will offer periods of dry so you can run tomorrow's workout in better weather. Arlington County tracks are still closed, so any workouts will need to be done on the Custis/WO&D/Bluemont or other trails. There are mile markers on those, and on the C&O, and most of us have Garmins that give us mile laps, so use those.
April 30, 2020 – NO TMBC ON THE TRACK – RUN ON YOUR OWN: 2 x Timed Ladder: 4 minutes on/2 off/2 minutes on/2 off/1 Minute on/2 off/5 minutes on/2 off, then repeat ladder one time, all "ON" intervals in 10K Pace, OFF pace nice and easy jog
As long as we do not have the tracks for precise measurements, and each other to help us push ourselves, these Thursday workouts will not be as varied as what we enjoy on the track, but they still will be nice way to maintain good fitness during these challenging times when there are no races, and probably none for a few more months. I think that this Time Ladder workout, while a little more complex, adds some variability. Since the off are all two minutes, just remember the ON intervals – 4, 2, 1, 5. Again – while we are all in a build slowly mode till races open up, some speed workout – even if only at 10k pace – will help build strength and endurance. As always, when running interval, Tempo or Speed work, please focus on running with the appropriate form – knees a bit higher, up on your toes, and core still while not crossing over with your arms.
The Coach Rich News:
Greetings Thursday morning faithful. We may not have workouts together for a while but we aim to stir up the fun a bit in May and again in June. During the week of May 18 the DCRRC will be holding a Virtual 1 Mile Challenge. Gotta run 1 mile as fast as you can. Yours truly will be the virtual race director. In June we will feature a Virtual 5K Challenge. Details on both will follow on the club website and FB page early next week.
Just one result to report on this week and that brings a shout out to Kenneth Riley. Kenneth ran a fine Hal Marathon Time Trial in 1:39:50. This represents a PR for Kenneth so huge congrats. That said, having raced side-by-side with Kenneth back in January I feel he has much more in him so I look forward to seeing another PR at the HM before too long.
My running has resumed on a daily basis now so I too am enjoying the Happy Running I wish you all!
Neither Coach will be at Yorktown tomorrow, as Coach Big Guy will be doing the workout on the Bluemont/WO&D Trails on Friday, and Coach Rich will decide whether he is a duck or wants to run Friday. We will both see you all on the other side once the CDC gives the "All Safe" to resume.
3 to 4 x 1 mile in 10k pace, 400m jog
Fellow Endorphin Junkies
The Rona is still keeping most of us out of our normal routines and housebound. In the meantime, we have had some cool and gorgeous weather, and I've seen a few of you out running, almost always alone of in very small groups or pairs. Please continue to socially distance – even when running - and look after your health. As usual, unless you feel 100% - DO NOT GO OUT the door, don't run, don't risk infecting others, or getting infected yourself in a time of weakness and pandemic.
For those in good health, tomorrow offers a split decision – partly cloudy and cool weather from the low 40s early to almost 60 in the afternoon, when just after lunch it will begin to rain until Friday night/Saturday morning. A good morning for a slightly – and I do mean slightly – more challenging run. Arlington County tracks are still closed, so any workouts will need to be done on the Custis/WO&D/Bluemont or other trails. There are mile markers on those, and on the C&O, and most of us have Garmins that give us mile laps, so use those.
April 23, 2020 – NO TMBC ON THE TRACK – RUN ON YOUR OWN: 3 or 4 x 1 mile in 10K Pace, w/400m (or three minutes if that is easier) easy jogs in between. Since we have no track, do it by minutes – you should know your pace at the mile in a 10k, so run that or easier
As long as we do not have the tracks for precise measurements, and each other to help us push ourselves, these Thursday workouts will not be as varied as what we enjoy on the track, but they still will be nice way to maintain good fitness during these challenging times when there are no races, and probably none for a few more months. Still, you try to vary your workouts even in such times – not just for the physical benefits – they will help build strength and resiliency, but they will also help us psychologically as we have some small test of our ability – a little something different, and while not quite a race, these workouts are at least an opportunity to push a little to build that strength. As always, when running interval, Tempo or Speed work, please focus on running with the appropriate form – knees a bit higher, up on your toes, and core still while not crossing over with your arms.
The Coach Rich Club News:
Greetings everyone and Happy Earth Day. In the news this week I have happily resumed running. today was day 3 and I participated in the "#Run4MotherEarth" Virtual 5K. I turned in a "sizzling" time of 26:56 LOL! So far as of this writing Liz Ozeki also participated in the race with fine time of 21:02, and Jill Brasky also ran a virtual 5K at 28:54 Congrats to all of you for getting out to run today and celebrating the planet.
I am reminded once again that running is a gift that I enjoy every step of. I wish you all this same joy.
Happy Running!
Neither Coach will be at Yorktown tomorrow, as Coach Big Guy will be doing the Mile workout on the Bluemont/WO&D Trails, and Coach Rich ran his hard workout today. We will both see you all on the other side once the CDC gives the "All Safe" to resume.
Upcoming Events
| Kenmore PTSA 5K Sat, May 10th, 2025, @8:00am |
| Hero Dogs 5K9 Sat, May 17th, 2025, @8:00am |
| Jamestown 5K Sat, May 17th, 2025, @9:00am |
| Women's Distance Festival and Run After The Women Sun, Jun 8th, 2025, @8:00am |
| Rock Creek 5K Sun, Jun 22nd, 2025, @8:00am |
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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. |