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.

Track Oct 5 - 8 x 800M @ 5K pace, 400M recovery

Fellow Endorphin Junkies -

The weather tomorrow morning will be very nice - much cooler than last week, with temps at 59 degrees but a little more humidity at 80% , with little wind at 3 MPH and almost no chance of rain, but still remember to bring fluids!

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.  The workout as follows:

8 x 800m in Interval Pace (5k pace) with 400m recovery jogs - remember to grab water every two intervals

  • Stallions: 5:45 to 6:15 Pace
  • Wolf Pack: 6:15 to 6:45 Pace
  • Gazelles: 6:45 to 7:30 Pace
  • Coyotes/MTP Trainees: 7:30 to 9:00 Pace
    • 3:44:05 - Elizabeth Kelley.  27 minute PR and negative splits!
    • 3:44:19 - Amy Bush. PR and negative splits (I think also big PR)
    • 3:50:10 - Mary Kusler
    • 3:58:55 - Shawna Barry. PR
    • 2:18:07 - Noelle Ellerson Ng (Half)

As we quickly approach MCM, now just 2.5 weeks away, we want to sharpen up while still challenging ourselves, so let’s run these fast but smart - not too fast on the first two or three so we can stay strong or even get faster on the later intervals.  Those 400s should be slow - perhaps not Yasso slow, but give your body time to recover - remember, we are sharpening!  Since we are running 5k Pace, focus on your form so that there is less wear on the body - core still, up on toes, arms not grossing over, knees up to facilitate leg follow through.

Here is the Coach Rich Club News this week:

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Congrats to our Monday/Thursday runners for their efforts at today's Wineglass Marathon and Half Marathon runners.  Here are their results:

Good luck to everyone running ATM or Chicago this weekend.  At ATM our DCRRC Hooah tent is F6. Please go there after the race and share some good racing comradery with fellow club members. Also more food and drink there.  As I am also Captain and coach of my companies 3 competitive Army Ten Mile teams I will be running back and forth between the club tent and the General Dynamic tent C1. Come see me there if you don’t see me at the club tent

Also, our big Fall Happy Hour is on Thursday night Oct 26 at Ireland’s Four Courts.  This will be hugely fun as always with raffles and of course featuring the Bunion Derby Awards Ceremony and post MCM/Chicago/St. George/Wineglass/Allentown Marathons war story telling. Several regulars from Thursday morning getting awards so please come out.  Details and to sign up a this link

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Rich won’t be at the track this week.  I look forward to seeing you there

Coach Big Guy

 

Track Sep 28 - 2x15 minute temp intervals, 2x400

 Fellow Endorphin Junkies –

The weather tomorrow morning will be warmer than last week, with temps at 71 degrees but less humidity at 75% , with breezy wind at 9 MPH and little chance of rain, but still remember to bring fluids!  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 for this week as follows:

2 x 15:00 at Tempo Pace (Between 10k and 10m pace) with 2:30 recovery, plus 2 x 400m in 5k pace to finish - remember to grab water between tempos and before 400s interval (walk pack to start after 15 m intervals).  If you are running Wineglass, or any other marathon this weekend, run 4 x 400m in Marathon pace with easy 200m jogs between with slightly longer warm ups and downs - you are ready!

  • Stallions: 6:15 to 6:45 Pace, 30 seconds faster per mile for 400s
  • Wolf Pack: 6:45 to 7:30 Pace, 30 seconds faster per mile for 400s
  • Gazelles: 7:30 to 8:00 Pace, 30 seconds faster per mile for 400s
  • Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 30 seconds faster per mile for 400s

This is an endurance workout, but given your high level of fitness, it should serve as a reminder of how strong you are - compare your Tempo runs from earlier this spring! The 400s will sharpen you and remember to focus on form to run more efficiently and effectively.  Take it easy on the first interval, and try to get a bit further on the second, before the fast finish 400s.

Here is the Coach Rich Club News this week:

At the Clarendon Day 5K/10K Double, Kevin Cunningham took 3rd in the 50-59 AG with a cumulative time of 1:11:13.  5K in 22:02 and the 10K in 49:11. At our club’s National Capital 20M Keith Campbell turned a 3:29:41 and Clara Lau a 3:33:36.  Both are readying for the upcoming Marine Corps Marathon.  Congrats to all 3 of you!

The DCRRC will again have a Hooah Tent available to club members after the Army Ten Miles on Sunday Oct 8.  You can look up our location in your race packet when you pick it up.  We will have food and drink for you there in addition to what the race is providing and just a great way to share race stories and comradery with your fellow club members.  We will also have space in a tent at the MCM in Charity Village compliments of Team Hope for the Warrior.  You are welcome to drop your gear there before the race and it will be waiting after the race. 

Coach Big Guy will be in Austin this week, but Coach Rich will be there to take care of you all!

Big Guy 

 

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Upcoming Events

Metropolitan Branch 5K
Sat, Apr 27th, 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
Teens Run DC Mentoring Matters 5K
Sat, Jun 1st, 2019, @9:00am
DCRRC Women's Distance Festival 5K and Run After the Women 5K
Sun, Jun 9th, 2019, @8:00am
 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.