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.

10 to 12 x 400m in 10k, 100m jogs

Fellow Endorphin Junkies

Please arrive at Greenbriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather will be nice on Thursday morning, with temps in the upper-40s, lots of humidity at 93% with a little bit of wind – a little warmer than last week and quite nice! Even though the conditions are pretty good, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down

December 28, 2023 – 11 to 12 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 12 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 11 to 12 Intervals

Gazelles: 7:15 to 8:00 Pace, 11 to 12 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 10 to 12 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Hi everyone. Another week with no races to report on this week. Wishing you and your families a Happy New Year!

Please come out and run on New Years Day. It's our next club race and loads of fun. Bring your families and friends. Predictions & Resolutions 5K at noon on New Year's Day, go to dcroadrunners.org  to register.

The next Snowball Series race is the Al Lewis 10M on Jan 6 at Hains Point. To register to run or volunteer go to dcroadrunners.org .

Coach Big Guy will be at Yorktown Track tomorrow!

 

4 x 1000m in 5k Pace, 400m easy jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be chilly, with temps in the high 20s/low 30s, humidity lower than 70% (!!!), and only a bit of wind at 7 MPH. Despite the relatively nice weather, you should still bring plenty of fluids. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions.

November 2, 2023 – 4 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.

We are all busy for the holidays, so this is a quick workout with only 4 intervals. You might want to start the first one at 10k to start, but when/if you are feeling frisky after the first lap or the first interval, bust a move to 5k pace!

I will be there on January 1 to support Coach Rich in his Resolutions & Predictions race, and might even run, but strongly encourage you to run or volunteer – you will have a great time, and feel good heading home for football and family.

Water breaks are important ALL year round, even when it is cold like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

NOTE: I expect to see your heart rates in the mid 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:15 to 6:30 Pace

Wolf Pack: 6:30 to 7:30 Pace

Gazelles: 7:15 to 8:15 Pace

Coyotes/MTP Trainees: 8:15 to 10:30 Pace

This week's workout is a good speed workout, but given the distance, also an endurance workout. 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. This is almost a 5k distance race for us (Albeit with approximately 3 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.

In Coach Rich Club News –

Hi everyone. No races to report on this week. Wishing you and your families the best for a great holiday season!

Please come out and run on New Years Day. It's our next club race and loads of fun. Bring your families and friends. Predictions & Resolutions 5K at noon on New Year's Day, go to dcroadrunners.org to register.

The next Snowball Series race is the Al Lewis 10M on Jan 6 at Hains Point. To register to run or volunteer go to  dcroadrunners.org.

Happy running!

Rich

Coach Big Guy will be at Yorktown tomorrow morning!

 

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Upcoming Events

RRCA Club Challenge 10M
Sun, Feb 23rd, 2025, @8:00am
DCRRC Belle Haven 8K
Sun, Mar 2nd, 2025, @7:00am
Book Club
Sun, Mar 16th, 2025, @4:00pm
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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.