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.

10 x 500m in 5k Pace, 300m Jog Recovery

Fellow Endorphin Junkies –

The weather tomorrow morning will be challenging, warm at 72 degrees and quite humid at 95%, with some wind at 5 MPH and only 10% chance of rain.  With this humidity and heat, hydration is key – do it after every 2nd interval!  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 by 5:40 to warm up.  The workout is as follows:

10 x 500m in 5k pace - with 300m jog recovery in between

  • Stallions: 5:45 to 6:15 Pace
  • Wolf Pack: 6:15 to 6:45 Pace
  • Gazelles: 6:45 to 7:30 Pace
  • Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout tailored for the summer race schedule, and guaranteed to build both strength and stamina.  These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.

Coach Rich’s Club News:

Huge PR by Christine Westcott at the BAA 10K.  Her time of 42:04 was over a 4 minute PR.  She finished 3rd 45-49 in a very competitive and large field up in Boston. Huge PR gets HUGE congrats.  Way to go Christine!

Lots of great performances at last week's Hugh Jascourt 4M.  Congrats to all:

25:09 - Kyle Edgerton, 3rd AG

26:34 - Liz Ozeki, 1st OAF

29:31 - Paul Ryan, 1st AG

31:27 - Andrew Mulrean

35:23 - Eunja Rau, 1st AG

35:30 - Clara Lau

36:36 - Virginia Reynolds

39:33 - Keith Campbell

40:20 - Katie Mulrean

48:17 - Deborah Margraff

Come on out to the Age-Handicapped 4M on July 4 – it’s always fun, and interesting to see how people shake out and finish with their handicaps.  I will not be at the track tomorrow but will be there July 5 for all that want to workout.  We will do 5-8 x 1000 at 5K pace, 400 rest jog.

Coach Big Guy will see you in the Morning!


800m Intervals in 10k Pace

Fellow Endorphin Junkies -


The weather tomorrow morning will be Swampy, with temps at 72 degrees with sky high humidity at 99%, and a little wind at 5 MPH (so “Real Feel” 77 degrees) with the evening thunderstorms almost certainly gone, so a lot better than last week but as always, dress accordingly, and as always you should still bring fluids.  The Hugh Jascourt 4 Miler is tomorrow night, so some of you will be opting to run it, which would be a good workout as an alternative.     

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.   


June 21, 2018 - 6 to 8 x 800m at 10K (“Interval”) Pace, w/200m easy jogs in between 


Water breaks are important ALL year round, particularly when it very Swampy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval that ends at our usual start point

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: 6:00 to 6:45 Pace

Wolf Pack: 6:45 to 7:00 Pace

Gazelles: 7:00 to 7:45 Pace  

Coyotes/MTP Trainees: 7:45 to 10:30 Pace

This week’s workout is a tough workout, particularly with this weather - essentially running a 5k, or a 5k plus another 1600, so it will be a challenge.  Try to remember that we want to get stronger and faster at the end of the workout, so don’t push too hard on the first two intervals – save that push for the last two that you run.


Club news from Coach Rich ...


Our next race, the Hugh Jascourt 4 Miler, is tomorrow night Thursday night, June 21 at 7 PM at Fletchers, O&B on the C&O Towpath.  Next race thereafter is the always fun Club July 4th Age-Handicapped 4 Miler at Carderock, again on the C&O Towpath.


Coach Big Guy is back from Austin and Coach Rich will also 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.