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4 to 6 x 1000m in 5k pace, 400m jogs

Wednesday Night Hawks

The weather tonight will be lovely for summer, with temps in from the low 70s and low humidity, and little wind. W&L HS track is finally officially available and should be open this evening for those who want to practice on Wednesday night. Coach Ed, our fearless leader, will be returning soon to Coach the Wednesday Night Hawks, although I don't know if he will make it tonight. In any event, warm up will start before or at 7 PM, with practice to begin promptly at 7:15. If you haven't renewed membership and signed the new waiver including Covid, please do so before practice, and if you haven't finished your vaccination process – please follow all CDC guidelines and socially distance!

June 23, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice like tonight, 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 to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Fastest Runners: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Fast Runners: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Intermediate Runners: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coaches/MTP Trainees: 7:30 to 9:30 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

Coach Big Guy

2 x 20:00 Tempo w/5 Minute return walk and water break

Wednesday Night Hawks -

The weather Tonight will in the mid 70s with little humidity – ideal summer conditions! Unfortunately, W&L is in session one more day, so the track is "officially" closed (Although some have been known to jump the fence). Yorktown is open until dark if you want to try there, however, and Falls Church and McLean High Schools are also apparently available. Following tonight's workout there is a schedule below for the next two months of workouts.

June 16th, 2021 – 2 x 20:00 minute Tempo Runs (These at 10m or better pace), with 5:00 minute walk back to start and standing rest with Water Break

Water breaks are important ALL year round, especially when it is warm as tonight, so remember to hydrate before, during and after your runs - 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!

Fastest Runners: 6:15 to 7:00 Pace

Fast Runners: 7:00 to 7:30 Pace

Intermediate Runners: 7:30 to 8:30 Pace

MTP Trainees/People in Coach Big Guys Pace Group: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. When you hit 17:30, stop and walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 17:30-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Coach Big Guy

 

Early Summer Track Workouts

We received some requests for some advance notice of the track workouts, so the next two months are planned below. While track workouts sometimes conflict with Club races, we usually hold practice even when there is a race for those who are not competing in that particular race. As to availability of tracks for practice, right now we are set at Yorktown for early Thursday mornings with the TMBC Crew. We are still working with Arlington County to see if we can get the W&L track opened on Wednesday nights. According to the School schedule, W&L is supposed to end the school year tomorrow, June 16, so we are hopeful the track will become available next week (June 23) at our usual Wednesday 7 PM start time, but we will see and stay tuned. In the meantime, Wednesday night regulars can run at Yorktown/Greenbriar track on Wednesday nights, or apparently, McLean and Falls Church High School tracks.

June 16/17 - 2 x 20:00 Tempo runs, 5 Minute walk to start and hydrate rest interval

June 23/24 - 4 to 6 x 1000m in 5k Pace, 400m jog intervals

June 30/July 1 - Sprint Medley Ladders – 200m/400m/600m/800m/1200m all in 10k Pace, then down at 5k Pace 800m/600m/400m/200m, all with 400m easy jogs except 200m easy jogs after the first 200m and between the last 400 and the final 200m

July 7/8 - 12 to 16 x 400m in 10k, 100m jog intervals

July 14/15 - 10 to 12 x 500m in 5k, 300m jog

July 21/22 - 3 to 4 x 1600m in 10k, 400m jogs, then 2 x 400m in 5k, 200m jog

July 28/29 - 6 to 8 x Yasso 800s