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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.
12 to 20x 400m in 10k pace, 100m jogs
Fellow Endorphin Junkies:
The weather tomorrow will be terrific, with Temps at only 58 degrees but higher humidity at 95%, with little wind at 7 MPH, and no chance of rain, but still remember to bring fluids because you need them whenever you run! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington will begin at the Greenbriar Park around the corner from Yorktown High School at the spiffy 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:
September 5th, 2024: 12 - 20 x 400m in Cruise Interval Pace (10k pace) - with 100m jog recovery in between
· Stallions: 6:00 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 10:30 Pace
Stallions and Wolfies should be in for 16 to 20, with Gazelles 14 to 18, and Coyotes & MTP runners in for 12 to 16 repeats.
The 400m workout should be quite familiar, as we do this one several times each cycle, and it is a good one. These 400s build both speed & endurance. Remember that 100m recovery jog is not sufficient to fully recover from these 400s, so lactic acid and fatigue will build, and therefore you want to pace yourself through these, not going out too fast on the first few. A perfect workout on these has a runner building speed through these intervals, with each just a shade faster than the previous one so that your last 400 is 7 to 10 seconds faster than the first. As always, when you are running 400s, you want to get up on your toes, lift your knees, and lean forward - not from the waist, but a full body lean, of perhaps 8 to 10 degrees.
Here is the Coach Big Guy Club News this week:
I got a few email results to report this week:
Aquathlon World Championships (2.5k Run/1k Swim/2.5k Run)
Victoria Anderson qualified as one of the US Competitor's through the US Triathlon Federation, and finished 17th in her Age Group in Townsville, Australia for the Aquathlon World Championships – great work on the World stage Vicki! Best of all, Vicki was one of only nine competitors who ran a negative split on the second run – a 12:18 after a 12:50 in the first run – a more than 30 second Negative Split - She's been listening at TMBC practice where we preach negative splits!
Charlottesville Sprint Duathlon 2024 (Run 5k/Bike12.6/Run 5k)
1:33:39 – Ken Straszzeri, 1st Overall
Ken says that there were only three people in the Duathlon – everyone else was doing the Triathlon, but his times on VERY hill courses (I know – I ran them in College – whew!) were terrific – 21:22 first 5k, then 46:55 on the 12.6 bile, and finished with a 22:34 5k – great work Ken!
Paul Ryan ran the 3000m and Mile at the Annual Potomac Valley Games this weekend: He was 1st in his AG with a strong 14:45 for the 3000 meters. Just an hour and a half later the Admiral doubled in the Mile with a nice 7:22 good for 2nd place in his Age Group. Way to go Paul!
The DC Roadrunner's Book Club meets this Sunday the 8th – check with Coach Eunja or get details on the Club website. The final Bunion Derby race, the rescheduled Bastille Day race, is set for Sunday September 15th at 9 AM - Details and to register go to the club website:ÂÂ dcroadrunners.org
Both Coach Big Guy is coming off the DL for some slow 400s tomorrow and will see you all at the Yorktown Track in the Glorious Morning!
Return to Yorktown! Ladder Sprints
Fellow Endorphin Junkies -
RETURN TO YORKTOWN!!! The Yorktown track resurfacing is finally completed, and boy is the track bouncy! You are going to love workouts on the new track! Please arrive at Yorktown Track – actually named Greenbriar Park and right around the corner from the High School - early so you can warm up prior to our 6 AM start of speed intervals – say by 5:40 AM. The weather will be better than today (Yikes!) after the overnight thundershowers but still warm - with temps in the high 70s, higher Humidity - 81% humidity - and a little bit of wind – so the "Misery Index" Number will be 148 (77 degrees plus Dew Point 71), so be cautious and monitor your heart rate! Unless your training calls for it, I would choose the two sets of intervals in these conditions for almost all, and three only if you are a "Beast" Stallion. When conditions are like this, bring plenty of fluids to hydrate! I expect heart rates in the high-80 percent range, and if it gets higher, slow down!
August 29, 2024 – 200-400-600-600-400-200 set in 5k pace, with 200m jog recovery in between, except 400m in between 600m intervals and between sets (slower between sets) – two sets for most, three if you are feeling it
· Stallions: 5:15 to 6:30 Pace, 2 to 3 sets
· Wolf Pack: 6:30 to 7:15 Pace, 2 sets
· Gazelles: 7:15 to 8:00, 2 sets
· Coyotes/MTP Trainees: 8:00 to 9:30, 2 sets
This is a tough speed/endurance workout guaranteed to build both strength and stamina for your fall races. Since these are quite quick, short intervals, your form becomes even more important! Get up on those toes, lift your knees higher, and do NOT cross over with your arms, rotating your trunk. Your arms are meant to lift your knees higher – check videos of Shalane Flanagan and Usain Bolt and remember the Olympics. Running every interval just a little faster will help you learn to control your pace, which is very important in shorter races from 5k to the half marathon – and essential tool in your repertoire.
In Club news from Coach Big Guy ...
The Club Picnic was last week, and a wonderful 3-mile cross country race was run – and the TMBC took home many honors:
Anna Staats – 18:24 - 2nd OA Runner, 1st Overall Female, 1st AG
Ken Strazzeri – 19:30 - 7th Overall, 1st AG
David Meeks –20:01 - 9th Overall, 1st AG
Elise Mullinax – 22:52 14th Overall, 1st AG
Paul Ryan – 25:38 – 21st Overall, 1st AG
Priscilla Sandolli – 25:41 - 22nd Overall 1st AG
The next Club race is the Bastille Day 4 Miler, now rescheduled for Sunday September 15th at 9 AM. Details for all races are on the Club website https://www.dcroadrunners.org/.
Happy Running!
Coach Big Guy will be at Yorktown in the AM, although just running Tempo miles as he is back on the DL!
Upcoming Events
| Lancer 5K Sat, Apr 26th, 2025, @8:00am |
| Kenmore PTSA 5K Sat, May 10th, 2025, @8:00am |
| Hero Dogs 5K9 Sat, May 17th, 2025, @8:00am |
| Jamestown 5K Sat, May 17th, 2025, @8:00am |
| Women's Distance Festival and Run After The Women Sun, Jun 8th, 2025, @8:00am |
| Rock Creek 5K Sun, Jun 22nd, 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. |