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 2000, 10M-10K Pace, 400 rest

Hi Everyone.  Once again only me in the morning as Big Guy is still away.  He'll be back next week.  Strength workout tomorrow as follows:

3-4 x 2000, 10M-10K Pace, 400 rest

Rest interval is the key on this one. You need to keep it a bit peppy not slow like last week on the speed workout.  Also, keep that rest interval consistent at the same pace.  Idea to to keep the HR up simulating race-like conditions.  If you are doing 4, it is an 8K or just shy of 5M workout.  Perfect timing for April or May marathoners.  Rest of you need not do more then 3 or even 2 will work.  Temperature about freezing in the morning but much lighter winds  so it should be pretty nice out there.  That said, I am looking forward to shorts and singlet weather soon!

On the racing front some really terrific performances...

Newport News One City Marathon on March 4 – Katie Poore got a 47 minute PR with her time of 5:10:20.  Way to go Katie!  We are all so proud of you 

 

RocknRoll Marathon

2:58:02 - Rodrigo Vellon, PR!!!

3:01:31 - Christie Wetzel, PR!!! And 3rd OAF

 

RocknRoll Half Marathon

1:28:31 - Kyle Edgerton

1:52:49 - Mary Kusler

1:59:59 - Clara Lau

 

Ft. Hunt 10K

38:09 – Brian Young, 3rd AG

40:09 – Andrew Simpson, 3rd AG

42:49 – Liz Ozeki, 2nd AG

46:39 – Paul Ryan, 1st AG

57:03 – Eunja Rau, 1st AG

58:57 – Anne Coia

 

See you all in the morning!

 

Rich

 

 

Thursday Morning Track - 5-8 x 1000, 400r, 5K Pace

Hi Everyone.  Big Guy is out of town so just me tomorrow.  First off, congrats again to our Thursday morning regulars on winning 2017 club awards. These were awarded at this past Sunday's annual banquet. It was so great to have so many of you there on Sunday. If you missed it, there are some great pictures on our club FB page.  So here's to you guys again: Christie - Female ROY, Christine - Female Masters ROY, Rodrigo - Male Most Improved ROY, Paul Westcott - Volunteer of the Year.  You worked hard to earn these and we are all proud of you.  

As for me, I was humbled and honored to be inducted into the club's Hall of Fame.  It continues to be a joy to lead and serve the members of our running family and our community of runners.  

On to our workout for tomorrow ... Designed for speed we have 5-8 x 1000m, 400 rest and at 5K pace.  Keep the rest comfortable but consistent.  Temps right about freezing or just above so dress appropriately. 

If you are running the Rock n Roll Marathon or Half on Saturday best of luck to you.  Make sure you should stay in bed tomorrow morning!

For the rest of you, the usual 6AM start at the Yorktown High School Track.  I look forward to seeing you there. 

Rich

 

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Upcoming Events

DCRRC Hugh Jascourt 4-Miler
Thu, Jun 20th, 2019, @7:00pm
DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2019, @8:00am
Board Of Directors Meeting
Thu, Jul 11th, 2019, @7:00pm
Track Championship
Sat, Jul 13th, 2019, @4:30pm
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2019, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 17th, 2019, @7:00pm
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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.