DC Road Runners - Enter your slogan here

Track Workouts -- Fall 2011

Friends -- 

The good news is that with the exception of the Wednesdays at the end of October, the track will be available for our use this fall.  Obviously, rainouts and re-scheduled games may affect this, but we will aim to keep on top of any such changes and let you know.  Our first alternate option will be Yorktown HS, and if that is not available, Wakefield.  Home page will have updates closer to the workouts. 

On to the workouts.  Most of these will be familiar. There is one new workout -- a variation of "The Michigan Workout" (you can Google this).  I've modified it to make it a bit easier, but it is tough.  We will do it once, in late September.  

You will see variation in the workouts, and may wonder (if you are running a marathon) whether these are "marathon prep" workouts.  They are; all should help you feel more comfortable in sustaining your marathon pace.

Reminder:  5K race pace = Interval Pace; 10K = "Cruise" Pace; 10M = Tempo Pace.  

September 7: 16-20 x 400M @10K pace.  100M jog recovery.  OK to take a break halfway through. 

September 14: 5 x 1000M @ 5K pace.  SLOW 400M jog recovery.  Use the outer lanes. 

September 21:   3-4 x 1600M @ =/>10K pace.  400 jog recovery. 

September 28:   Modified Michigan.  

(1) 2-mile warm up at increasing pace, finishing with last 800M at marathon pace.

(2) After quick rest to re-assemble, 1600M @ 5K pace, followed immediately by 1200M @ marathon goal pace.

(3) Repeat Step 2 twice (once is okay if that's all you can handle).  

(4) 1-Mile cool down. 

Due to length of the workout, we will start the 2-mile warm-up at 7:05.  

October 5: 2 x 17:30 @ Tempo Run Pace.  2:30 recovery. 

October 12: 8 x 800M @ 5K pace.  EASY 400M recovery

October 19: [Workout @ Yorktown or Wakefield -- check website]:  12 - 20 x 400M @ 10K pace. 100M recovery. 

October 26: [TBD] 

November 2: 6 x 800M @ 5K pace.  400M recovery. 

November 9 3 x 1600M @ 10K pace. 400 recovery. 

November 16:    4-5 x 1000M @ Tempo Pace.  400M recovery.  

November 23: No workout. 

November 30: 12 x 400M @ 10K pace, 100M recovery.  

Coach Ed's Summer Running Hints

All -- 

As I write this, the summer has hit us with a bang -- our first June track workout will likely be with a heat index in the 90s.  (Remember those chilly nights in early May at Yorktown?)  A reminder of a few vital tips for using the summer to get in top shape -- as opposed to getting burned out. 

WORK, BUT RECOVER ALSO:  All of our programs -- SLR, Wednesday Track, informal mid-week runs -- are flexible.  If you're an "every week" attendee, that's great.  But take a good measure of whether you can or should do the full scheduled workout each week. Any sound training program is built around "periodization" -- meaning, in most programs, that every third week (or 10-day "week" in some programs) is a "fallow" or recovery period in which you train at 50-60% of your maximum volume.  This is particularly important in circumstances where the weather adds to the difficulty factor of each workout.  For advice on how to accomplish this, while "staying with the program," consult with one of the Club's coaches, myself, or your Marathon Training Program coach.  

RACING:   As many of you know, I'm a big proponent of building race fitness by, well, racing!  Not too frequently, but when you race, race hard!  The Club has great program of summer races, the Bunion Derby, not to mention the dozens of other races available in the area.  Do not try to do it all -- if you have raced hard on a Tuesday night, back off a bit for the Wednesday workout, and take it easy between then and the Saturday long run.

START SLOW:  This is particularly true for your SLRs and other long runs.  The best advice I have ever read said that the first 15-20 minutes of a long run should be ponderously slow -- specifically so that you body gradually burns off the thimble-full of its readily-available carbohydrate energy, before making the turn to converting your stored fat energy into carbohydrate.  Short-circuit that process by starting too fast, and the transition becomes more hurried and difficult, and your workout more labored.  

THE PAUSE THAT REFRESHES: We are a running club -- so our workouts are not "run/walk."  But "run/stop" is a different matter.  A 1-minute break every 20-30 minutes to really hydrate, and a longer break at the top of the hour on a long run, will force you to get enough hydration, calm down your heart rate, and also give your mind something to look forward to other than the end of the run itself.  So, break up your longest runs, just as you break up your track workouts, with recovery stops.  

TRY TWO-A-DAYS: Got a 16-miler scheduled, but the weather is awful?  If your life schedule permits, break up the workout -- run 10 in the morning, then 6 in the evening.  The difference in training benefit is marginal, and will be more than offset by the break you have given your body, allowing it to recover for your workouts in the days ahead.  

WATCH THE DEW POINT, NOT JUST THE TEMPERATURE:  For runners, the dew point is a critical number.  The temperature early in the morning can be in the 70s, but don't be fooled -- the humidity is often the highest at that time of day (before the Sun has burned it off), and any dew point 65 or above will be uncomfortable.  Once we hit a dew point of 70, the bodily stress gets severe, and you need both to calm down your pace (as well as distance) and ramp up your water stops.   I found the following calculations in the Runner's World post done by a runner/meteorologist.  These should help -- keep in mind that on many a Saturday morning (and Wednesday night), DC's Temp + Dew Point approaches or exceeds 150.  (The calculation here is to add current temp to current dew point):  

Temp+dewpoint of 90-100 is probably ideal, but anything below 130 is pretty much OK to go for the fast time…maybe 120 for longer distances…say 1/2 marathon or above. Between 130-150 will see a gradual slowdown in pace, and if it’s above 150, forget pace altogether and just focus on finishing.

Here’s another poster’s way of looking at it (that the meteorologist agreed with):

Dewpoint <55*F: Go for it!
Dewpoint in the 60s…it’ll be tough for racing, training runs OK
Dewpoint in the low 70s…hard training will be tough
Dewpoint in the upper 70s….anything other than a recovery run will be a struggle
Dewpoint in the 80s…even a recovery run is tough

Run safe and well! 

Coach Ed