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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 5 x 2000m in 10k, 400m jogs
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 cold, with temps in the lower 30s, higher humidity at 88%, a slight breeze, and no chance of rain. Even with these decent conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval. I would add something to Coach Rich's note – the Club Challenge 10 Miler is a lot of fun, and the only whole Club team run – please think about signing up to help the team score well!
FEBRUARY 1, 2023 – TMBC: – 3 to 5 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, final in 5k pace if Frisky
Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!
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, 4 - 5 Intervals
Wolf Pack: 6:30 to 7:00 Pace, 4 Intervals
Gazelles: 7:00 to 7:30 Pace, 3 - 4 Intervals
Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals
This week's workout is again a base workout, aimed at building strength and endurance for your Spring marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace. If you are feeling frisky after 3 or 4, try to run the last one closer to 5k pace
Here is the Coach Rich Club News this week:
Greetings Thursday morning faithful. Once again, no results to report on from last week. If you are racing, please send me an email with your results!
The next club race is the Langley 8K on Saturday February 10. After that is the Club Challenge 10M on February 25th. Additionally, award nominations for the 2023 year are now open for submission. Details for all of these is on the DCRRC Homepage at dcroadrunners.org.
Happy running!
Coach Big Guy will be at Yorktown tomorrow!
20m Tempo + 6 - 8 x 400m in 5k, 200m jogs
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 cool, with temps in the mid-50s, higher humidity at 91%, and a little wind, so good conditions weather-wise. Track conditions are a bit iffier, as Coach Rich and his kids have cleared almost two lanes, and melting should clear more, but with rain overnight – and 40% chance at 6 AM, we may be sloshing through some water and the track may be a bit slick in places – but just take care and everyone should finally be able to get a good speed workout in! Despite the good conditions, you should still bring water for hydration.
One note on safety – it's been tough "sledding" for many of us with snow/ice closing most trails the past ten days, but rest assured that while Falls Church and Fairfax are terrible about clearing trails, Arlington has kept Custis, Bluemont and the WO&D largely clear almost every day, and if you come into Arlington and park on N. George Mason between Washington Boulevard and the I-66 Cross-over bridge, you can access both Custis and Bluemont easily, and from both, the WO&D, giving you over 10 clear miles of trail soon after the snow stops.
January 25, 2023 – TMBC: 20:00 at Tempo, followed by Sharpening 6 to 8 x 400m in 5k Pace, with 200m jogs between
Stallions: 6:00 to 6:45 Pace on the Tempo
Wolf Pack: 6:45 to 7:30 Pace on the Tempo
Gazelles: 7:30 to 8:30 Pace on the Tempo
Coyotes/MTP Trainees: 8:00 to 10:30 Pace on the Tempo
Tempo Pace is still a mystery to me – slower than 10k pace, but less than marathon pace – maybe somewhere between 10 mile and half marathon pace? Anyways, this is not the quick interval pace we usually do, but let's still focus on form, knees up, on our toes, and not crossing over! I will start and then call out the end of the 20 minutes Tempo, we will rest and drink some water for a couple of minutes after jogging to the start line, then move right into the 400m sharpening runs. Coach Ed is calling for 6 to 8, but I think only the Stallions should do that – the rest of us will be good with 4 to 6 while we focus on making those 4 to 6 count – REMEMBER - Last Intervals/Best Intervals!
... and the Coach Rich Report –
Hi everyone. No races to report on this week.
The next club race is the Langley 8K on Saturday February 10. Register to run or volunteer at https://www.dcroadrunners.org/.
The January DCRRC Happy Hour is tomorrow night, Thursday Jan 25, at Ireland's Four Courts starting at 5:30. The club provides food. Come on out and join in some new year cheer with your running buddies. I hope to see many of you there.
Happy Running!
Coach Big Guy will see you at the Yorktown Track tomorrow!
Upcoming Events
| May Happy Hour/Snowball Series Awards Ceremony Thu, May 23rd, 2024, @6:00pm |
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2024, @8:00am |
| Book Club Sun, Jun 16th, 2024, @4:00pm |
| DCRRC Hugh Jascourt 4-Miler Fri, Jun 21st, 2024, @7:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
| DCRRC Bluemont 5K Wed, Jul 24th, 2024, @7:00pm |
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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. |