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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 5x 2000m, 400m jogs
Fellow Endorphin Junkies -
The weather tomorrow will be warmer, with Temps in the low 60s but high humidity at 100%, with little wind at 7 MPH, and very little chance of rain, but 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 7, 2024 – TMBC: – 3 to 5 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between, final in 5k pace if You Feel 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 6:45 Pace, 4 - 5 Intervals
Wolf Pack: 6:45 to 7:15 Pace, 4 Intervals
Gazelles: 7:15 to 7:45 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 Winter and 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, it's 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 – it's 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 Big Guy Club News this week:
I received no reports and saw nothing on Strava so no race results this week.
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
Happy running!
Coach Big Guy will at Yorktown tomorrow!
4 to 6 x 1000m in 5k, slow 400 jogs
Fellow Endorphin Junkies -
The weather tomorrow will be excellent, with Temps at only 58 degrees but higher humidity at 96%, with little wind at 7 MPH, and no chance of rain, but 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:
Happy Halloween October 31, 2024 – 4 to 6 x 1000 Spooky Meters at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each lap or interval until you are running 5k pace. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
We had some AMAZING results this past weekend at the Marine Corps Marathon and the MCM 50k, starting with our Assistant Coach Anna Staats. Yes, indeed, Anna fought through a tough day for her, including a technicolor yawn at Mile 27 to again WIN the MCM 50k race!!! A Repeat victory that left a lot of us TMBC regulars who were spectating looking for the right adjectives to describe her performance – Tough, Gutsy, Gritty, Smokin, Fabulous, Amazing, and even Unbelievable (if it hadn't been Anna) – so – Congratulations!!!! We are not Worthy!
Not to be outdone, her running partner, Zach, threw down an amazing and impressive 2:32:19 marathon time – way to go Zach! Mike Lurie, who trains with us and Coach Rich, ran a 13-minute PR and – hopefully – his first BQ in 3:13 – terrific performance Mike! Not to be outdone, our own Adam Cole – who ran with us the Thursday before MCM – threw down and AMAZING 3:07:53 – 22nd out of over 1000 guys in his age group – great work Adam! Mike Kim, who runs with Eunja and ran with the TMBC crowd several times had a GREAT day, running almost an hour faster than last year's MCM in a time of 3:52:48 – way to get faster Mike! Despite some troublesome injuries that limited her training, Shawna ran a tough 4:37:48. Jack Phillips helped out a co-worker, pacing him in 4:47:02. Finally, Yves Nugent – who came a couple of times to TMBC, and was not even planning a fall marathon jumped in and managed to beat the bus and finish the marathon – which has inspired him to really train next year – so we hope to see him out at TMBC on a regular basis. All in All – an amazing day for the TMBC and the DC Roadrunners at the Marine Corps Marathon this year – way to go TEAM!
The DC Roadrunner's most important race of the year – as it raises a lot of visibilty and revenue for the Club – is the Annual Alexandria Turkey Trot – so we really need your help and participation – so for Details and to register – or volunteer – please go to the club website:ÂÂ dcroadrunners.org
Happy Running!
Coach Big Guy will be at Yorkton Thursday morning!
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 |
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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. |