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 Track MOVING TO W-L - 4-5 x 1000

Hi Everyone. Big Guy is on his way to Austin and asked me to send the below plan for tomorrow's workout. I won't be there either as I will be having my knee surgery at the exact same time as the workout. Paul Westcott will lead the workout.

The YHS Track is still snow covered in the usual corner before the final straightaway, so the work is MOVED TO THE TRACK AT WASHINGTON – LEE (NOW LIBERTY) High School.

I hope to see you all in the coming weeks.

Rich

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Fellow Endorphin Junkies

The weather tomorrow morning will be a lot warmer, wet and windy, with temps at 57 degrees, rain, and gusts of 15 MPH and high humidity at 83%, so you will want to dress accordingly, and as always you should bring plenty of fluids.

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.

January 24, 2019 – 4 to 5 x 1000m at 5K ("interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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

Stallions: 5:30 to 6:15 Pace, 5 Intervals

Wolf Pack: 6:15 to 6:45 Pace, 5 Intervals

Gazelles: 6:45 to 7:15 Pace, 4 to 5 Intervals

Coyotes/MTP Trainees: 7:15 to 10:00 Pace, 4 Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout, particularly with the wind and rain it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news from Pinch Hitting Coach BG –

Thanks to everyone for making the TMBC Winter Solstice Party a really amazing time! Congratulations to Christie Wetzel, the 2017 Coach Rich Outstanding TMBC Runner Award winner, and to Rodrigo Vellon Garcia, the 2018 Coach Rich Outstanding TMBC Runner Award winner! On the other side, big congratulations to Mary Kusler the 2017 Coach Big Guy Outstanding and Supportive Teammate Award Winner, and our Selfie King, Andrew Simpson, the 2018 Coach Big Guy Outstanding and Supportive Teammate Award winner.

Another amazing bit of new about Admiral Paul Ryan's 20:30 5k a few weeks ago – that time was the 2nd fastest 5k road race in Paul's age group in the US in 2018. With that and some of the other performances we've highlighted, the Admiral is ranked top 5 in the US in several track distances – Way to go Paul!!!

The JFK 20k and the MLK 5k is the Snowball race and still planned for January 26th, but stay tuned to the Club web page due to the Shutdown.

 

TMBC Moves to W&L for 14 - x 400m

Fellow Endorphin Junkies:

The weather tomorrow will be cold with Temps at 28 degrees with higher humidity at 73%, with little wind at 3 MPH, but still, remember to bring fluids!

The Yorktown track is hopelessly covered with snow and ice, SO WE WILL CHANGE VENUE AND HEAD TO THE W&L TRACK where the Wednesday night DCRRC group runs (and around the back from the Monday AM runs from the Planetarium). The W&L track is located right next to the school at 1301 N Stafford St, Arlington, VA 22201, where the Holiday Relays were held in December. While the W&L track will have some icy spots from overnight snowmelt in Lane 1, the track will be relatively clear in that lane BUT EXERCISE CAUTION – START SLOWLY, CAREFUL ON CURVES, SLOW DOWN SLOWLY, AND WHEN IN DOUBT, DON'T!!! If you are dubious, you can run the workout on the WO&D which is mainly clear (but still be careful of Black ICE!!!) by running 14 to 16 x 2 minutes on at 10k Pace, 1 minute slow jog).

Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the W&L High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up. Workout as follows:

January 17th, 20116: 14 - 16 x 400m in Cruise Interval Pace (10k pace) - with 100m slow jog recovery in between

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

These 400m workouts should be quite familiar, as we do this one 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. Given the condition PLEASE EXERCISE CAUTION, and you get a pass to skip this workout

Here is the Coach Rich Club News this week (Coach Big Guy Pinch Hitting):

Remember the TMBC Winter Solstice and Awards Celebration this Sunday night, January 20th from 5 to 8light snacks, cold beer, wine and soft drinks served, plus warm hospitality and fellowship. The address is 4725 Rock Spring Road, Arlington, VA 22207 – and please let the Coach know if you are coming by emailing him – bigguy at dcroardrunners dot org.

The next race is presently scheduled for January 26th, but due to the shutdown, keep an eye on the Club Website for details.

Finally, the Club Challenge 10 Miler – a great race and loads of fun – is February 24th – mark your calendars and check the Club website for details.

Coach Big Guy will be at practice tomorrow, with Coach Rich or a substitute covering the following week when the Big Guy heads to ATX for some warm weather next week!

 

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Upcoming Events

DCRRC Al Lewis 10-Miler
Sat, Mar 30th, 2019, @7:30am
We Support the girls 5K
Sat, Apr 6th, 2019, @8:00am
Bishop O'Connell 5K
Sat, Apr 13th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
DCRRC One Hour Track Run
Tue, May 21st, 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.