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.

2 x 15:00 Tempo Runs, 2:30 Standing Rest

 

Fellow Endorphin Junkies -


             The weather tomorrow morning will be cold, with temps at 35 degrees and humidity at 64%, and windy at  8 MPH (so “Real Feel” 28 degrees), so dress accordingly, and as always you should still 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 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.     
 
 
February 1, 2018 - 2 x 15:00 Tempo Runs with 2:30 Standing Rest between (let that lactic pool, just walk back to start and stand there until the second Interval starts)

Tempo Pace is somewhere between your 10k Pace and your 10 mile pace
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
NOTE:  I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!  
 
Stallions: 6:15 to 6:45 Pace
 
Wolf Pack: 6:45 to 7:15 Pace
 
Gazelles: 7:15 to 7:45 Pace  
 
Coyotes/MTP Trainees: 7:45 to 10:45 Pace
 
 This week’s workout is another base workout, aiming at building strength and endurance for the marathon. This is a workout we will repeat, with the length of the interval getting longer through the training cycle. This is a very good workout to work on relaxation while still holding true to speed workout form - so up on toes, knees lifted, arms not crossing over, core still, but very relaxed, smooth - think Zen - lose yourself to the patterns you run.
  
 
Here is the Coach Rich Club News this week:
 
We would like you to sign up to be on a DCRRC team for the Cherry Blossom 10M and / or the Boston Marathon. Sign up now at these links. You must already be registered for each race and you must be a club member:
Boston Marathon Team Sign-up: <">https://goo.gl/forms/RqsSMe1OxA0CdxDy1>

Cherry Blossom 10 Team Sign-up: <">https://goo.gl/forms/Quuoy2G9reDkadQa2>

Club Challenge 10M registration is open.  Lots of the crew already registered and lots still not registered.  The race is Sunday, Feb 25 and this is a major club/team activity for us.  Please participate.  Link for all the info and to register is on Club website.


Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events.  Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents.  We will elect a new board of directors and honor our 2017 club award winners. On that note, there will be 5 of our Thursday morning faithful that will be honored as award winners this year!  How can you miss this?  Please come and show your support and congratulate them. This is a hugely fun event and always well attended.  Again, please show your support and sign up now.  Here is a link to all the details and to register for the dinner.  Thanks!
 
Coach Big Guy is in Austin, enjoying the lovely weather and Coach Rich is in Tempe doing the same, but Assistant Coach Andrew and Assistant Coach Mary will handle things far more ably in our absence and will be there at track practice tomorrow!

 

3 - 4 x 1600m 10k Pace + 2 x 400m in 5k Pace

Fellow Endorphin Junkies -

             The weather tomorrow morning will be quite cold, with temps at 29 degrees and humidity at 67%, and windy at  MPH (so “Real Feel” 21 degrees - but still warmer than several recent workouts at least), so dress accordingly, and as always you should still 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 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 25th, 2018 - 3 to 4 x 1600m in Cruise Interval Pace (10k pace)  with 400m easy jogs in between, followed by 2 x 400m in Interval (5k) pace to sharpen, with 200m jog in between
 
Water breaks are important ALL year round, even when it very cold like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval if your bottle does not freeze!
 
NOTE:  I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!  
 
Stallions: 6:00 to 6:30 Pace, 3 - 4 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound) + 2 x 400m 15 seconds faster mile pace
 
Wolf Pack: 6:30 to 7:00 Pace, 3 - 4 x 1600m Intervals (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace
 
Gazelles: 7:00 to 7:30 Pace, 3 - 4 x 1600 m Intervals  (High number of Intervals on all of these for the Boston Bound)+ 2 x 400m 15 seconds faster mile pace   
 
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 x 1600m Intervals + 2 x 400m 15 seconds faster mile pace
 
 This week’s workout is a base workout, aiming at building strength and endurance for the marathon, with some sharpening speed at the end once you are warmed up.  GREAT workout for you Boston-Bound runners!   As always, don’t go out too quick on the first couple, and try to make each interval a bit faster than the last.  Mentally divide each 1600 in 4 parts - first 400, settle into a good rhythm, second 400 focus on form - knees higher than long runs and up on the toes, third 400 make sure you are relaxing and using your arms to lift the knees, not crossing over your body, and last 400, accelerate slowly to finish strong! remember to leave something in the tank for your two 400m intervals, as the 5k pace is quick and challenging.

  

 
Here is the Coach Rich Club News this week:
 

We would like you to sign up to be on a DCRRC team for the Cherry Blossom 10M and / or the Boston Marathon. Sign up now at these links. You must already be registered for each race and you must be a club member:

Boston Marathon Team Sign-up:
https://goo.gl/forms/RqsSMe1OxA0CdxDy1

Cherry Blossom 10 Team Sign-up:
https://goo.gl/forms/Quuoy2G9reDkadQa2

Club Challenge 10M registration is open.  Lots of the crew already registered and lots still not registered.  The race is Sunday, Feb 25 and this is a major club/team activity for us.  Please participate.  Here's a link for all the info and to register.
Registration is now open for our Annual DCRRC Meeting and Banquet. It is Sunday evening March 4. This is one of our signature events.  Our guest speaker this year is Mike Wardian speaking about his 7 marathons in 7 days on 7 different continents.  We will elect a new board of directors and honor our 2017 club award winners. On that note, there will be 5 of our Thursday morning faithful that will be honored as award winners this year!  How can you miss this?  Please come and show your support and congratulate them. This is a hugely fun event and always well attended.  Again, please show your support and sign up now.  Here is a link to all the details and to register for the dinner.  Thanks!
 
Coach Big Guy AND Coach Rich will be there at track practice tomorrow - a rare Two-Fer!
 

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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
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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.