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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.
4 to 6 x 800m + 6 to 8 x 400m
Fellow Endorphin Junkies
The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.
Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be better than this afternoon (Yikes!) but still warm - with temps in the mid 70s, high 85% humidity and a little bit of wind – so the "Misery Index" Number will be 142 (74 degrees plus Dew Point 68), so just be extra cautious and monitor your heart rate! Unless your training calls for it, I would choose the lower number of intervals in these conditions. When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the high-80 percent range, and if it gets higher, slow down!
June 27, 2024 – 4 to 6 x 800m in 5k pace, with 400m jog recovery in between, then 6 to 8 x 400m in 3k pace, w/200m jogs
· Stallions: 5:30 to 6:30 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
· Wolf Pack: 6:30 to 7:00 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
· Gazelles: 7:00 to 7:45 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
· Coyotes/MTP Trainees: 7:45 to 9:30 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
This is a tough speed/edurence workout guaranteed to build both strength and stamina for your Summer races – Like the July 4th Age-Handicapped 4 miler! As I said, unless you are building endurance for an early fall marathon, I believe you should choose less intervals so you can focus on making the ones you do better, and so you save enough to push to true 3k pace on the 400s. I've been pleased with most of your all's progress in perfecting your form, but all of us could still use some work. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In Club news from Coach Big Guy ...
Still only hearing from a couple of you, so please send me your race results!
In those I saw on Strava, or got an email for, here are the results: At the Club's Hugh Jascourt 4 Miler Last Friday - on a 92 degree night -
Ken Strazzeri – 26:16, 6th Overall, 1st AG
Yuko Takakusaki – 32:17, 15th Overall, 1st AG
Paul Ryan - 34:28, 1st AG
Eunja Rau – 39:49, 2nd AG
Lisa Towell – 42:11, 4th AG
At Grandma's Marathon in Duluth, Anna Staats ran an impressive 3:27 – which she described as a "Training Run" – we wish! Way to go Anna!
The next Club race is the always amazing fun July 4th Age-Handicapped 4 Miler – which will be the TMBC workout that week as it is run on Thursday morning. Details for all races are on the Club website https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy will be at W&L in the AM, although just running easy miles as he is still on the DL!
4 to 6 x 800m in 5k + 6 to 8 x 400m in 3k
Fellow Endorphin Junkies
The Yorktown track resurfacing continues, so we will again move TMBC to the W&L track this Thursday. Washington-Liberty High School is located at 1301 N. Stafford Street, Arlington VA 22201, just a couple of blocks away from the Ballston Metro. This morning the Stafford gate was open by 5:30, but you never know – remember that you can hop the fence on the Quincy street gate VERY easily and got your warm up laps in – hopefully we will have one gate open by 5:40.
Please arrive at W&L Stadium Track early so you can warm up prior to our 6 AM start of speed intervals. The weather will be better than this afternoon (Yikes!) but still warm - with temps in the mid 70s, high 85% humidity and a little bit of wind – so the "Misery Index" Number will be 142 (74 degrees plus Dew Point 68), so just be extra cautious and monitor your heart rate! Unless your training calls for it, I would choose the lower number of intervals in these conditions. When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the high-80 percent range, and if it gets higher, slow down!
June 27, 2024 – 4 to 6 x 800m in 5k pace, with 400m jog recovery in between, then 6 to 8 x 400m in 3k pace, w/200m jogs
· Stallions: 5:30 to 6:30 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
· Wolf Pack: 6:30 to 7:00 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
· Gazelles: 7:00 to 7:45 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
· Coyotes/MTP Trainees: 7:45 to 9:30 Pace for 800m intervals, about 4 seconds per 400 faster for 3k
This is a tough speed/edurence workout guaranteed to build both strength and stamina for your Summer races – Like the July 4th Age-Handicapped 4 miler! As I said, unless you are building endurance for an early fall marathon, I believe you should choose less intervals so you can focus on making the ones you do better, and so you save enough to push to true 3k pace on the 400s. I've been pleased with most of your all's progress in perfecting your form, but all of us could still use some work. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. Be careful about crossing your arms across your chest, as this rotates your core and slows you down. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In Club news from Coach Big Guy ...
Still only hearing from a couple of you, so please send me your race results!
In those I saw on Strava, or got an email for, here are the results: At the Club's Hugh Jascourt 4 Miler Last Friday - on a 92 degree night -
Ken Strazzeri – 26:16, 6th Overall, 1st AG
Yuko Takakusaki – 32:17, 15th Overall, 1st AG
Paul Ryan - 34:28, 1st AG
Eunja Rau – 39:49, 2nd AG
Lisa Towell – 42:11, 4th AG
At Grandma's Marathon in Duluth, Anna Staats ran an impressive 3:27 – which she described as a "Training Run" – we wish! Way to go Anna!
The next Club race is the always amazing fun July 4th Age-Handicapped 4 Miler – which will be the TMBC workout that week as it is run on Thursday morning. Details for all races are on the Club website https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy will be at W&L in the AM, although just running easy miles as he is still on the DL!
Upcoming Events
| DCRRC and PVTC Meet of Miles and Family Night at the Track Sun, Aug 11th, 2024, @4:30pm |
| DCRRC Paul Thurston 4.5 Miler Tue, Aug 13th, 2024, @6:45pm |
| DCRRC Steve Thompson 8K Sun, Aug 18th, 2024, @7:00am |
| DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic Sat, Aug 24th, 2024, @4:00pm |
| Book Club Sun, Sep 8th, 2024, @4:00pm |
| DCRRC National Capital 20 Miler and 5 Miler Sun, Sep 29th, 2024, @7:00am |
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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. |