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 - CANCELLED!

THursday Morning Track Practice is Cancelled!

The winter of 2017 – 2018 has been very kind so far to the TMBC, with no canceled workouts and snow on only a couple of occasions.  While Coach Big Guy may be running in 72 degree weather in Austin, Coach Rich reports snow is still falling in Arlington, and even with a shovel brigade, snow melt will probably create dangerous icy conditions on either Yorktown or W&L tracks tomorrow morning.  Since all but the Boston crew are in long-training mode, and sine the Boston-Bound need to be very careful this close to the race, we are reluctantly cancelling tomorrow’s workout.

            Instead, we are urging everyone to consider a stretching workout, focusing on core exercise in the comfort of your homes.  Here are some good core exercises to try: http://www.runnersblueprint.com/core-exercises-every-runner-should-do/.   While we runners get a lot of good exercise on many muscles, we often neglect our cores – which are so very important to runners, particularly as they age.  Try some of these out!

Here is this week’s Coach Rich News:

Admiral Paul Ryan ran fabulously in several events at the US National Masters Championships and then did a shake out on Sunday winning his Age Group at the Burke Lake race.  Huge congrats to Paul!!!

a.  In the 3000m – 12:07, PR and 3rd American

b.  In the 1500m – 5:39, 3rd American

c.  In the 4 x 800m Relay – Gold Medal team. Paul was 3rd leg 50m back when he received the baton.  Closed the gap and took the lead to give to the anchor leg!

d.  Finally, in the 4 x 200m – 3rd

 

Results for the TMBC Crew at the Burke Lake 12K

 

46:40 – Christie Wetzel, 1st OAF

46:47 – Rodrigo Vellon, 2nd AG

49:53 – Kyle Edgerton, 3rd AG

50:23 – Andrew Simpson, 

51:29 – Liz Ozeki, 2nd AG

54:38 – Neeraj Pradhan

54:52 – Eric Waskowicz, 2nd AG

54:54 – Jen Edmond, 2nd AG

55:39 – Kevin Cunningham, 3rd AG 

57: 26 – Paul Ryan, 1st AG

1:06:38 – Clara Lau

1:19:56 – Anne Coia

 

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

 

 

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Upcoming Events

Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 8th, 2019, @10:00am
Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
 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.