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.

3 to 4 x 1600m in 10k, 400m jogs

Written by Stephen Easley

Wednesday, 04 January 2023 16:51

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be Warmer (LOL!) with temps near 50, lower humidity at 73%, little wind, and near zero chance of rain – almost perfect running weather – in January! With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

January 5, 2023 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 intervals

When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form from long distance form to speed work form – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride (aka "Overstride") – cadence should increase measurably on the track as opposed to the road and trail. Instead, keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, mentally break them down – for example, on Lap 1 focus on form – "Am I up on my toes and lifting knees?" Lap 2 – "Am I relaxed – am I pushing while not getting to tense?" Lap 3 – "How is my breathing – through my nose and mouth - deeply?" Lap 4 – "Let's Finish strong" – but remember to pace yourselves no your final interval is quicker than your first interval – remember to work towards negative splits!

... and the Coach Rich Report –

Happy New Year to all of you Thursday morning faithful. We kicked off the new year with our annual Predictions & Resolutions 5K. It was a beautiful day and we had 194 runners start and finish. Many thanks to those of you that volunteered and congrats to all of you that ran the race.

Predictions & Resolutions 5K
17:44 - Rodrigo Vellon, 2nd OA
22:14 - Hope Seck, 1st 35-39
24:09 - Yuko Takakusaki, 2nd 55-59
25:49 - Judah dal Cais
32:39 - Eunja Rau

The Al Lewis 10M is this Saturday Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

I won't see you guys tomorrow morning as I twisted my IT band down near my knee while jumping a puddle along the towpath yesterday. Gonna take a few days off running to let it calm down. Hope to see you all out there next week.

Happy running!

Coach Big Guy will see you at the Yorktown Track tomorrow!

 

TMBC Moves to W&L Tomorrow - 8 x 600m in 10k, 200m jogs

Written by Stephen Easley

Wednesday, 28 December 2022 12:51

Fellow Endorphin Junkies

TMBC WILL MOVE TO W&L HIGH SCHOOL TOMORROW DUE TO ICY TRACK CONDITIONS AT YORKTOWN!!! 1301 North Stafford, Arlington Virginia 22201 – same place for the Christmas Relays.

Tomorrow morning's weather will be cold but nice, with temps around 30 degrees, OK humidity at 83%, and some wind at 7 MPH – couldn't ask for much better weather in late December! Even when it is cold like tomorrow, however, you still need to hydrate – so bring water to your run!

Mrs. Big Guy and I want to wish each and every one of you a very Happy New Year and a wonderful 2023!!!

December 29, 2022 - 8 x 600m in 10k with 200m jog recovery in between each interval

• Stallions: 5:30 to 6:45 Pace
• Wolf Pack: 6:30 to 7:15 Pace
• Gazelles: 7:00 to 8:00 Pace
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace

This is another speed/endurance workout guaranteed to build both strength and stamina for your winter/spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 10k pace, we expect this series to be a progression – start slower, so take the first two easier, then kick it up a notch by moving to 10k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 5k pace.

In club news from Coach Rich:

Hi Thursday morning faithful. I trust all of you are enjoying the holidays.

No races to report on again this week.

New Year's Day is the club's annual Predictions & Resolutions 5K. It starts at a New Year's Eve friendly 12:00PM. I am the race director. Still time to register. It is free for club members. Please come out and run. It is truly family friendly so bring the kids, parents, neighbors. All the details and sign up info is at http://dcroadrunners.org.

The Al Lewis 10M is on Jan 7 down at Hains Point. A very fast course! The next week on Jan 14 is the JFK 20K/MLK 5k at Carderock. All the details for signing up to run or volunteer are at http://dcroadrunners.org.

I will see you in the morning. Happy running!

And just in case I don't see you ... Wishing you all a Happy New Year!

Coach Big Guy and Coach Rich will see you at the W&L Track in the Morning – Please Note we are Moving TMBC tomorrow to W&L High School!

 

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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.