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 to 4 x 1600m in 10k, 400m jogs + 2 x 400m in 5k

Written by Stephen Easley

Wednesday, 07 September 2022 14:57

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 very nice, with temps in the upper 60s, higher humidity at 95%, but with a nice breeze I've noticed all week while running recovery runs on the track, and a slight chance of rain. With these nice conditions, you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 8, 2022 – TMBC: 3 to 4 x 1600m in 10k Pace, with 400m jogs between, then finish with 2 x 400m in 5k Pace with 200m jog in between

Stallions: 5:45 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 3 to 4 intervals

Gazelles: 7:15 to 8:00 Pace, 3 to 4 intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 3 intervals

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. Here is an excellent article on "Overstriding": https://compedgept.com/blog/running-form-overstride/?utm_source=Six+Minute+Mile&utm_campaign=3b2f4e2c94-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-3b2f4e2c94-7669806. Instead, keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. 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 to 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 Morning Track Fans. Just back from a weekend of Michigan Football fun. Subsequently, my apologies for those who raced and I did not see your results. I wasn't doing any checking.
At the Larry Noel 15K on Sunday night, Hope Seck was the 1st OAF in a time of 1:12:37. Way to go Hope. How exciting. Huge congrats!
The National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer.

Happy running!

Coach Big Guy and Coach Rich will see you at the Yorktown Track at 6 AM after warmup tomorrow!

 

2 x 20 minute Tempo intervals, 2:30 rest

Written by Rich Mendelowitz

Wednesday, 31 August 2022 06:39

Greetings Thursday Morning Faithful. Big Guy is away so it will be just me this week. The weather should be amazing for tomorrow morning so come out and enjoy it. We have a great workout on the docket especially for those of you training for 10M and longer races. 2 x 20 minute tempo intervals. 2:30 rest between each rep. Goal pace is in the range of 10M pace.

As always, be warmed up and ready to go for a 6:00am start on the Yorktown High School track.

A couple of races to report on from this past weekend...

On Friday night the 2nd and final session of the Tracksmith Twilight 5000m races was held on the track at Cardozo HS in DC. This was an exciting and fun event. We had athletes in 3 of the 9 heats. The conditions were yuck with the tempurature at 89' with a feels like of 91' for my heat at 6:45. That said, Liz Ozeki got the win in a very competitive heat and got herself a 16 second PR. Yared Addisu followed 2 heats later and got himself a 1.5 minute PR. Amazing performances and huge congrats to both of them. I just couldn't handle the conditions but really enjoyed participating in this great event.

18:15 - Yared Addisu 

18:36 - Liz Ozeki FTW! 

24:02 - Rich Mendelowitz 

Paul Ryan turned in another fine 5K performance of 22:27 at the Anacostia Parkrun 5k.
The next club race is the Larry Noel 15K this Sunday night. To register go to http://www.dcroadrunners.org. After that, the National Capital 20M and Janet Braunstein 5M are on September 25. To register go to http://20miler.dcroadrunners.org

Happy running!
Rich

 

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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.