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.

Sign up here to receive email announcements.

Questions can be emailed to Coach Big Guy or Coach Rich.

12 x 400m 10k Pace, 100m jog

Fellow Endorphin Junkies:

The weather tomorrow will be much colder with Temps at 29 degrees and lower humidity at 61%, with lots of wind at 11 MPH (so a "real feel" in the teens), but still remember to bring fluids because you need them as much in the winter as in the summer!

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 to warm up. Workout as follows:

November 29, 2018: 12 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between

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

These 400m workouts should be quite familiar, as we do them several times each cycle, and it is a good one. These 400s build both speed and endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.

Here is the Coach Rich Club News this week:

Many Turkey Trotters on Thanksgiving day and congrats to all. I captured some of the results but very sorry if I missed you. I just had no way to find everyone in various results all around the area and country. Again, congrats to all:

Huge congrats to Liz Ozeki for winning the women's race at the Fairfax Turkey Trot 4M in a time of 25:51. Way to go Liz especially coming off Richmond just 10 days earlier!

Alexandria Turkey Trot 5M

32:11 - Kyle Edgerton
34:31 - James Waite, 3rd doggie division with Ducky
35:21 - Paul Ryan, 1st 60-69 (at age 67!)
39:19 - Rich Mendelowitz
39:30 - Mary Kusler
44:24 - Big Guy (Last place, and Least!  So says Coach BG!  ;-)  )

The first two Snowball Series races are coming up on Dec 9, Bread Run 10k and the Gar Williams Half Marathon on Dec 16. For details and to register go to

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details: . This will replace the Thursday morning Track Workout for that week.

Coach Big Guy and Coach Rich will be out there tomorrow!


No Practice - Go Turkey Trot

Fellow Endorphin Junkies –

The Thursday Morning DCRRC Track Practice in Arlington for tomorrow, Thanksgiving 2018, will not be held so you can run the Club's Turkey Trot in Del-Ray or a Turkey Trot race wherever you find yourself, or just relax and recover from a productive fall race series.

On that note, Rich and I got a very nice email from Admiral Paul last week who reminded us just how many of you ran PRs and BQ's this fall in races from the Mile to the marathon to the 50 Mile – it truly was an amazing fall season, and the TMBC Crew has a lot to be thankful for this Thanksgiving. While Coach Rich and I are not at our running or racing peaks (although Coach Rich is SO much faster than the Big Guy), we are both still running despite a host of medical issues, not the least of which is age (which strangely does not seem to affect Admiral Paul, TMBC's own Dorian Grey), so we are very thankful to be out on the trails and the track with you.

More importantly, Coach Rich and Vicki, and Coach Big Guy and Becky are truly thankful to have each and every one of you in our lives. You bring us so much joy in your striving and accomplishments, and we are all so very proud of you. We all give thanks every week and every day to have the opportunity to share our love of running with you. We are glad that Thanksgiving reminds us of how lucky we are to coach you!

For those of you running the Club Turkey Trot tomorrow morning, the weather tomorrow morning will be challenging, to say the least, with temps at 27 degrees and humidity at 48%, and pretty windy at 11 MPH, with a real feel of 17 degrees! Remember to wear your tights and bring your gloves – along with fluids despite the cold!.

November 22, 2018 – Run a Turkey Trot and Enjoy some Time Off!

In other club news from Coach Rich:

Paul Ryan ran his fastest 5K in several years this past weekend at the PVTC Cranberry Crawl 5K on the Hains Point course. His time, 20:30 was good for 2nd 60-69 and this guy is 67, folks. Amazing time Paul – Congrats!

Christine Westcott ran her first Ultra Marathon at the JFK 50M. Her time of 8:35 was amazing especially given the cold, snow and muddy conditions. It was good for 2nd 40-49. Christine now has PRs this year from 5K to 50M. Is there anything our Superwoman cannot do? Way to go Christine!

Clara Lau ran the Philly HM in 2:05:14. Way to go Clara!

Lastly and I apologize for the one week delay, Bonnie Harvey ran the Annapolis HM but sadly the runners were steered off course and it was closer to a 12M race. What a bummer but still Bonnie turned over 7:18 per mile on a very hilly course. Nice work Bonnie.

The first two Snowball Series races are coming up on Dec 9, Bread Run 10 and the Gar Williams HM on Dec 16. For details and to register go to

Mark your calendars for the annual holiday relays on Wednesday night December 12. Here are the details:  

Coach Big Guy Austin and Coach Rich are Crazy so they will be at the Club Turkey Trot tomorrow!


Page 5 of 44

Upcoming Events

Sat, Jan 26th, 2019, @9:00am
DCRRC Langley 8K
Sat, Feb 9th, 2019, @10:00am
DCRRC George Washington's Birthday Marathon and Relay
Sun, Feb 17th, 2019, @10:00am
February Happy Hour
Thu, Feb 21st, 2019, @6:30pm
Club Challenge 10M Race
Sun, Feb 24th, 2019, @8:00am
DCRRC Burke Lake 12K
Sun, Mar 3rd, 2019, @10:00am
 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.