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, a USATF certified coach, and Coach Rich Mendelowitz, a RRCA certified coach. 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.

Thursday Morning Track - 3-4 x 1600, 10K pace, 2 x 400, 5K pace

Hi Everyone.  Well, the dog days of summer are here.  Going to be pretty steamy tomorrow morning so please come hydrated and bring plenty of cold stuff to drink.  Workout as follows: Thursday Morning Track - 3-4 x 1600, 10K pace, 400 rest followed by 2 x 400, 5K pace, 200 rest.  Those 400s will work your finishing kick and I am sure feel very special tomorrow morning!

Usual 6AM sharp start and it will just be me tomorrow.  Big Guy is out of town and will be back next week.

Huge congrats to Neeraj and wife Rachana on the birth of their first child, a beautiful girl Ariya.

MCRRC's Riley's Rumble Half Marathon was this past weekend.  A really challenging and hilly race! Some nice races from a few in our crew and also some great pictures of them.  Congrats guys

Next Bunion Derby race is this coming Tuesday with the Steve Thompson 8K round Lake Accotink.

See you all in the morning.

Rich

 

2 to 4 x 2000m in 10k/10m Pace

Fellow Endorphin Junkies-

The weather tomorrow morning will be amazing for the summer, with low temps at 67 degrees and low humidity at 64%, and a nice breeze – LOVELY! - so dress accordingly, and as always you should still bring fluids.  The number of intervals this week is variable - if you are running the Bluemont 5k tonight, or are just starting at the track, you want to run fewer intervals.

 

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 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 Greenbrier streets.

 

July 19th, 2018 - 2 to 4 x 2000m in 10k to 10m pace with 400m easy jogs in between

 

Water breaks are important ALL year round, even when it nice like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

 

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, but if your rates are higher, you need to slow down!

 

Stallions: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:45 Pace

Gazelles: 7:30 to 8:15 Pace

Coyotes/MTP Trainees: 8:00 to 10:30 Pace

This week’s workout is a recovery/strengthening workout, as the long interval means it will also build endurance. Most of us will run 3 repeats, while Bluemont runners and new track recruits should probably stick to 2 repeats (or three max for the Stallions who ran Bluemont). Stallions and some Wolfies can do 4 repeats, while some Coyotes and Newbie’s should stick to 2 repeats.

 

Here is the Coach Rich Club News this week:

Great news from Thursday morning regular Brian Young:  Brian and wife Liz welcomed Peter Reese Young into the family this week!  Their 2nd child and Brian looked pretty relaxed holding his new son in the hospital.  Wonder if the impact's Brian making tomorrow's workout?  Hehehe ...  Kidding aside, huge congrats Brian!

 

It was a beautiful night for a summer race for our Bastille Day 4M last Saturday night.  The French sure had a good weekend, as did several of our TMBC faithful:

 

24:39 - Rodrigo Vellon, 1st AG

24:44 - Kyle Edgerton, 1st AG

25:45 - Christie Wetzel, 1st OAF

26:15 - Liz Ozeki, 2nd OAF

30:09 - Paul Ryan, 1st AG

42:00 - Katie Mulrean

48:27 - Deborah Margraff, 1st Race Walker

 

Next race is the Club Mile Championship this Saturday night – details are on the Club website!

 

Coach Big Guy and Coach Rich will be there at track practice tomorrow.

 

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Upcoming Events

DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
 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.