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 26 - 8-10 x 500m, 5k pace, 300m rest

Fellow Endorphin Junkies -

The weather tomorrow morning will again be glorious - very cool like last week at 45 degrees and a bit more humid at 79%, with some breezes at 8 MPH and almost no chance of rain, but you should definitely 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 is as follows:

8 to 10 x 500m in 5k pace - with 300m jog recovery in between

  • Stallions: 5:45 to 6:15 Pace
  • Wolf Pack: 6:15 to 6:45 Pace
  • Gazelles: 6:45 to 7:15 Pace
  • Coyotes/MTP Trainees: 7:15 to 9:00 Pace

For those of you who ran MCM - stay in bed - Congrats!  For those recovering from earlier marathons, run 6 to 8 of the 500s at a slightly easier pace.  For those of you running a marathon in 10 days, such as Richmond, this is a perfect final speed workout - just make sure you are stretched and don’t push too hard.  If you are 17 days or more out from a future marathon, such as Philly, do the workout as indicated.  For everyone else running these, try to finish strong - push that last 100, and make sure you focus on form so you run efficiently, effectively, and injury-free.

Coach Rich’s Club News:

Congrats to Christie (3:14:05) and Keith (4:51:35) on completing today's Marine Corps Marathon. Pretty warm out there today for these guys.  Way to get it done!

Tomorrow night, Thursday, October 26, is our Club Happy Hour will be a blast as usual.  Bunion Derby Awards and we have several who won or placed in their AG from the Thursday morning crew; Christie, Eunja, Deborah, Rodrigo, Kyle, Kevin and Paul Ryan. Come out and congratulate them. Several other Thursday morning peeps being recognized as well for volunteering and race directing.  Also, the famed October racing war storytelling and of course you get to hang out with me which has unfortunately been rear these last couple months.   Club provides all the food, you all make the fun.  Please come on out and join us at Ireland’s Four Courts starting at 6:30pm.  I would love to see as many of you as possible tomorrow night.  

Our Turkey Trot 5M is coming up quickly on Thanksgiving Day.  Would love to see you there running or volunteering.  If you are in town please consider signing up.  It is the clubs single biggest source of revenue each year so we would love your help one way or another.  Here is a link to the race registration page.

I am back Austin and will be out to coach in the morning - happy to see everyone again!

Coach Big Guy

 

Track Oct 18 - 3-5 x 1600, 400 rest

Fellow Endorphin Junkies -

The weather tomorrow morning will be glorious - much cooler than last week at 47 degrees and a lot less humid at 77%, with some breezes at 5 MPH and no chance of rain, but you should definitely 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. 

For those of you running Marine Corps this weekend, run a few 800s or 2 to 3 miles today in Marathon pace, with a little very light jogging in between, and sleep in tomorrow.  Good luck - you are all in some pretty amazing shape and if you run smart, we know you will triumph!  If you are running the MCM, please drop me a note at bigguy@dcroadrunners.org so I can send you a little encouragement tomorrow.  For the rest of us, the workout is as follows:

3 to 5 x 1600m in 10k pace - with 400m jog recovery in between

  • Stallions: 6:00 to 6:30 Pace
  • Wolf Pack: 6:30 to 7:00 Pace
  • Gazelles: 7:00 to 7:30 Pace
  • Coyotes/MTP Trainees: 7:30 to 9:00 Pace

For those of you recovering from marathons, in the last two weeks, try three 1600s, at a slightly easier pace, if more than two weeks into recovery you could do four, but only do five if you are more than three weeks recovered.  for those of you running a marathon in 10 days, just do three, but make them slightly quicker than 10k Pace.  If you are 17 days or more out from a future marathon, you could do four or five at the indicated pace.  For everyone running these, try to build pace throughout all four laps so that your last lap is fasted, and likewise, build through the workout so that each successive is just a bit faster than the last.  Practice negative splits and you will run stronger and smarter in all of your races.

Here is the Coach Rich Club News this week:

Huge congratulations to our two new Ironmen.  So proud of these ladies.  They really crushed at the Louisville Ironman this past Sunday.  Let’s hear it for Katie Sprinkel and Kelly Orzechowski!!!  Their times were 12:11:23 and 12:35:38 respctively.

For those of you running the MCM, the club will be part of the Team Hope for the Warrior Tent in Charity Village.  Feel free to leave your stuff there before the race and it will be waiting for you when you get back.  Good luck to you all!

October 26 Happy Hour will be a blast as usual.  Bunion Derby Awards and we have several who won them coming from Thursday morning’s crew.  Also, the famed October racing war storytelling and of course you get to hang out with me which has unfortunately been rear these last couple months.   Club provides all the food, you all make the fun.  Please come on out and join us at Ireland’s Four Courts starting at 6:30pm.

Our Turkey Trot 5M is coming up quickly on Thanksgiving Day.  Would love to see you there running or volunteering.  If you are in town please consider signing up.  It is the clubs single biggest source of revenue each year so we would love your help one way or another.  Here is a link to the race registration page.

I am still in Austin and will be back next week, Coach Rich will see you tomorrow. 

Big Guy

 

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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.