DC Road Runners - Enter your slogan here
|
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.
Sign up here to receive email announcements.
Questions can be emailed to Coach Big Guy or Coach Rich.
3 x 1600m in 10k, 400m Jogs
Fellow Endorphin Junkies -
The weather Thursday will be quite cool with Temps in the lower 40s and with lower humidity at 69%, a little windy at 10 MPH, and a slight chance of rain. You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
November 21, 2024 – TMBC: 3 x 1600m in 10k Pace, with 400m jogs between
Stallions: 5:45 to 6:30 Pace
Wolf Pack: 6:30 to 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:00 Pace
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. 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 too 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 – "Last Set, Best Set!" - remember to work towards negative splits!
... and the Coach Big Guy Report –
We had two terrific results from the Richmond Marathon last week. Anybody paying attention has noticed how well Chris Walsh has been running, and it really showed at Richmond when Chris threw down a 14-minute PR!!! Chris finished in 3:08:23 – pretty close to a BQ, and we know he will make it soon! Speaking of Boston Qualifiers, TMBC's Kristin Hume smashed it by almost 10 minutes, finishing Richmond in 3:24:37 – 22nd place in her division – Great work Kristin! If I missed anybody, please let me know and I will report it next week – so email the Big Guy with any race results so we can properly applaud your efforts!
The DC Roadrunner's most important race of the year – as it raises a lot of visibility and revenue for the Club – is the Annual Alexandria Turkey Trot – we really need your help and participation – so for Details and to register – or volunteer – please go to the club website:ÂÂ dcroadrunners.org
The Turkey Trot will be quickly followed by the Gar Williams Half Marathon at Carderock Sunday December 1, 2024, at 9 AM – details and sign-ups for racing and volunteering on the Club Website.
Happy running!
Coach Big Guy is back from the Panama Canal and will see you at Yorktown Track at 6 AM after warmup tomorrow!
5 to 8 x 800m in 5k, 400m jogs
Fellow Endorphin Junkies -
The weather Thursday will be nice, quite cool with Temps in the lower 40s and with lower humidity at 67%, with little wind at 5 MPH, and no chance of rain. You should still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at our sweet new track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
November 14, 2024 - 5 to 8 x 800m in 5k with 400m jog recovery in between
· Stallions: 5:30 to 6:30 Pace, 7 - 8 Intervals
· Wolf Pack: 6:15 to 7:00 Pace, 6 – 7 Intervals
· Gazelles: 6:45 to 7:45 Pace, 6 – 7 Intervals
· Coyotes/MTP Trainees: 7:30 to 10:00 Pace, 5 - 6 Intervals
This is another speed workout guaranteed to build both strength and stamina for your winter races. If you are recovering, or ten days out from a big race, stay on the low side of the number of intervals. These are tougher than they look, so try to finish strong - push that last 100 as you come around the turn, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two.
... and the Coach Big Guy Club Report –
I got one report and saw nothing else on Strava, so here is the lone race result this week: Huge Congrats to Marty McCormick who ran a blazing 2:35: 21 in the New York Marathon a week and a half ago, and while it was not quite what Marty hoped for, it was still an incredibly great time and performance – way to GO Marty!
The DC Roadrunner's most important race of the year – as it raises a lot of visibility and revenue for the Club – is the Annual Alexandria Turkey Trot – we really need your help and participation – so for Details and to register – or volunteer – please go to the club website:ÂÂ dcroadrunners.org
The Turkey Trot will be quickly followed by the Gar Williams Half Marathon at Carderock Sunday December 1, 2024, at 9 AM – details and sign-ups for racing and volunteering on the Club Website:ÂÂ dcroadrunners.org
Happy running!
Coach Big Guy will in Panama on Thursday teaching AI Law, hence the early email, but Coach Anna will step into my tiny shoes and ably lead you Thursday AM!
Upcoming Events
| Alexandria Turkey Trot Thu, Nov 28th, 2024, @9:00am |
| DCRR Gar Williams Half Marathon Sun, Dec 1st, 2024, @9:00am |
| DCRRC Bread Run 10K & Gingerbread 2-Miler Sun, Dec 8th, 2024, @10:00am |
| Book Club Sun, Dec 8th, 2024, @4:00pm |
| DCRRC New Year's Resolutions 5K Wed, Jan 1st, 2025, @12:00pm |
| DCRRC Al Lewis 10-Miler and 5-Miler Sun, Jan 5th, 2025, @8:00am |
Login
 
|
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. |