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 x 1600m in 10k, 400m jogs

Written by Stephen Easley

Wednesday, 16 November 2022 17:54

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 cold, with temps in the lower 30s, lower humidity at 68%, somewhat windy at 14 mph, and no chance of rain. With these good conditions – if you dress warmly - you should still bring water for hydration after every interval before you start the 400m jog rest interval.

November 17th, 2022 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs in between

Stallions: 5:45 to 6:30 Pace

Wolf Pack: 6:30 to 7:15 Pace

Gazelles: 7:15 to 8:00 Pace

Coyotes/MTP Trainees: 8:00 to 10:00 Pace

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. 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 too 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 –

Greetings Thursday track fans. Several crew members were racing last weekend. Unfortunately, all but 1 of them were running in Richmond in very tough weather conditions. Super warm and humid is just not what you want or need for a marathon. That said, big shout out to Rodrigo and Melinda as they turned in fantastic performances in the marathon. Not their PRs but pretty close for both of them. In the half, Yared Addisu continued to pile on PRs. This one by 4 minutes! Congrats to them and all of you Richmond Marathon and Half Marathoners (sorry if I missed anyone):

2:44:50 - Rodrigo Vellon, 2nd 30-34
3:04:03 - Adam Mann
3:09:13 - Christie Wetzel
3:20:15 - Melinda Metz, 3rd AG
3:29:21 - Brian Young

Half
1:23:35 - Yared Addisu, 3rd 40-45
1:38:35 - Nate Rathjen
1:49:53 - Kate Scott
2:17:44 - Miguel Cuya

Not in Richmond, but marathoning was Carrie Dunn who traveled to Nashville for cold conditions and the Nashville Half Marathon. Carrie ran a fine 1:30:33 for 1st place AG and 5th OAF. Congrats Carrie!

DCRRC Happy Hour is tomorrow night November 17 at the First Down Sports Pub near Ballston. It will start at 6PM. Bunion Derby Awards will be given out.

The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.

The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.

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 andI am still in need of 16 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.

Happy running!

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

 

8 x 600m in 5k, 400m jogs

Written by Stephen Easley

Wednesday, 09 November 2022 16:56

Fellow Endorphin Junkies

Tomorrow morning's weather will be cool but nice, with temps in the mid-40s, high humidity at 97%, and little wind at 4 MPH – couldn't ask for much better weather in late Fall! Even when it is cool like tomorrow, however, you still need to hydrate – so bring water to your run! For those of you running Richmond – and there are a lot of you – celebrate tomorrow by sleeping in! ;-)

November 10, 2022 - 8 x 600m in 5k with 400m jog recovery in between each interval

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

This is another speed workout guaranteed to build both strength and stamina for your winter 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 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Greetings Thursday track fans. No races to report on from last weekend but many of the crew are going to Richmond for both the half or the full marathon this weekend. Good luck to all of you: Hope, Melinda, Adam, Brian, Rodrigo, Christie, Yared, Carrie and Mark.

DCRRC Happy Hour will be next Thursday night November 17 at the First Down Sports Pub near Ballston. It will start at 6PM. Bunion Derby Awards will be given out.

The next club race is the Thanksgiving Day Alexandria Turkey Trot 5M. This typically attracts some 5000 runners. It is a super fun race whether you are trying to run a fast 5M or just enjoy a pre-turkey jog with the family. The course is pancake flat and really fast. To register or volunteer go to alexandriaturkeytrot.com. We need lots of volunteers.

The Snowball Series of races is now posted on the club website. The first race is the Gar Williams Half Marathon on Dec 4 followed by the Bread Run 10K on Dec 11. As a reminder, all series races are free to club members. We always need volunteers. Go to http://dcroadrunners.org to register for the race or to volunteer.

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 andI am still in need of 17 volunteers. To sign up to run or volunteer go to http://dcroadrunners.org.

Happy running!

Coach Big Guy and Coach Rich will see you at the Yorktown Track in the Morning!

 

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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.