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Welcome to the DCRRC Wednesday Night Track Workouts. In conjunction with our year-round distance-specific training programs, and our regular Saturday Long Runs, these workouts aim to give runners of all abilities the fitness to reach their goals. For the novice or casual runner, these workouts will challenge you to a higher level of running fitness. For the competitive runner, track workouts are an essential means to reaching personal bests and to succeed at whatever level you are competing.
Where & When
Unless otherwise noted, workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School in Arlington. We meet near the concession stand (northwest corner) at 6:45pm and start the workout at 7:00pm. Warmups, drills, etc. are on your own.
Philosophy
Our workouts focus on two of the three forms of speed work used by distance runners from the 5K to the Marathon: Stamina Training (10K race pace or slower) and Interval Training (around 5K race pace). We also do a limited amount of Speed Training (faster than 5K race pace) especially during the summer.
Do not worry if this is new to you, and especially if you feel that track workouts are for "fast" runners. Our posted workouts are suggested "maximums," and can be individually tailored to your current level of fitness and specific running goals. Our coach, Ed Grant, has been leading these workouts for 20 years, and is happy to customize a workout plan to meet your needs.
Paces
To get a sense of how fast you should run during these workouts, we encourage you use the McMillan Running Calculator. You can plug in a recent race time and a goal race time, and the Calculator will churn out Training Paces (click on that term) for everything from long runs to speed paces. We recommend applying Mark Hadley's temperature + dew point adjustments in warm and humid weather. Temperature and dew point forecasts are available from the National Weather Service.
DCRRC 2020 "Secret Santa" Virtual Holiday Relays - Corrected Results
A Pox Upon Coach Big Guy, who should not be trusted with a Spreadsheet, which is why he had Elf Jill do the spreadsheet, then accidently misread it! Sorry! Richard Frame did NOT run twice, as it was Nate Rathjen running 15:28, finishing Second with his Secret Santa Ian Huang.
First Place: Admiral Paul Ryan (16:44) & Richard Frame (13:47) – 30:31
Second Place: Ian Huang (15:12) & Nate Rathjen (15:28) – 30:40
Third Place: Robert Draim (14:56) & Esther Wunderink (16:00) – 30:56
DCRRC 2020 "Secret Santa" Virtual Holiday Relays - Results & Track this Week!
Fellow Endorphin Junkies
Tomorrow will be cold and then very wet and windy, so run early, or run tonight, when it is cool but clear. I will get to the 2020 DCRRC Secret Santa Holiday Relays results below, but in the meantime Mrs. Big Guy, Coach Ed. Coach Rich, Vicki, me, and all the leaders of the DC Roadrunners wish you and you're a happy, healthy, Merry Christmas, Happy Hanukah, Good Kwanza, Happy Festivus or whatever you celebrate this Holiday Season. We all miss each and every one of you fiercely, and as some of you have already been vaccinated, we are looking forward to some normalcy – and workouts and races (!!!) - in the New Year!
December 23-24, 2020 – NO OFFICIAL TRACK – and if you feel the need, do some 800s, but consider doing something FUN instead!
And now the 2020 DCRRC Secret Santa Holiday Relays Report!
Well, this was a lot of fun for everyone, and I loved hearing from many of you that the special running of the Annual Holiday Relays was not only a "Good Thing," as Martha would say, but a reminder of all the love and good times we share as teammates. We did hit one snag though, we had an odd number of people run the relays, which led to two different scorings – although most of the winners were the same. If we kept Coach Big Guy's time in the standings, we would have had to double Nate Rathjen's time as he was right at the middle of the standings, so the Big Guy withdrew, and here are the 2020 DCRRC Secret Santa Holiday winner's with their times:
First Place: Admiral Paul Ryan (16:44) & Richard Frame (13:47) – 30:31
Second Place: Ian Huang (15:12) & Richard Frame (15:28) – 30:40
Third Place: Robert Draim (14:56) & Esther Wunderink (16:00) – 30:56
If we had kept Coach Big Guy IN, the only difference would have been Ze Dagher in Second Place with a time of 15:52, and Mark Bourgeois in Third with a time of 15:02 – the other winners would have been winners too. Since a technical issue kept them from the standings, the Big Guy will be awarding them special prizes – each will receive a special large craft beer from the Big Guy's legendary cellars. Speaking of the legendary cellars, a special award for trying hard but not in the money goes to Christie Wetzel (Fastest Woman AND 2nd overall finisher at 13:08) and Keith Campbell (who only ran because the Big Guy made him!), who will each receive a bottle of wine for their efforts (Keith can trade for Craft Beer, his favorite). Overall fastest time was – unsurprisingly – Rodrigo Vellon - with a smoking time of 12:08 (family time of 25:16!).
Coach Big Guy is working with Deb Margraff to come up with prizes for first, second and third.
Coach Big Guy will be out doing a fun run tomorrow with Elves Jill (thanks for doing the results) and Keith, with Coach Rich getting back in gear after passing PT!
Directions to Track
Track workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School.
From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Liberty is a short walk from both the Virginia Square and Ballston Metro stations (Orange/Silver lines).
Track Resources
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. |