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Track-Trail Workout Update

Due to scheduled high school and collegiate soccer/lacrosse games, the Washington-Lee Stadium Track will not be available for our use until Wendesday April 28. 

There is always the possibility that a game will be postponed or, contrary to the posted schedule, end in time for use to use the track.  However, runners should be prepared for the fact that our workouts will use the Custis Trail as opposed to the track. 

We will meet outside the stadium gates at our usual time, and aim to head out to the trail between 7:10 and 7:15.  There good ambient ligbht now (March 24) until about 7:45, and this will obviously extend as the weeks go on. 

For those who are new to this, we access the Custis Trail by jogging north on Stafford Street, turning left, and following the sidewalk onto the Trail.  The entry point is just prior (a few yards) to the Mile 1.5 mark on the trail. We generally run west on the Trail, although one suggested workout below has you running east.  We ask that runners try to "buddy up" so we are sure that everybody gets back safely.  However, run as much as possible single file, due to the bike traffic and other uses of the trail.  When you return, remember that you need to get off the trail at Stafford Street justr past the mile 1.5 post -- you should be able to see the high school from the trail. However, if you "miss your exit," do not panic -- you can get off the trail at the next entry point, Quincy Street, and easily make your way back to the school.     

Coach Ed will not be at the track either Wednesday March 24 or March 31.  The suggested workouts for those two weeks:

March 24:  Mile Repeats.  We do these by jogging west on the Custis to the Mile 1.0 mark on the Custis Trail. Start first repeat at Mile 1.0, and finish at Mile 0.0, the end of the Custis Trail.  Turn right and follow the Connector Trail  to the W&OD Trail.  Turn right again (heading west) and start second mile repeat at 4.0 makr on the W&OD Trail.  Finish second repeat at Mile 5.0 -- this involves following signs as the trail meanders a bit around the East Falls Church Metro.  Take a couple of minutes standing or jogging break, turn around, and repeat back.  You can do 2, 3, or 4 mile repeats using these markers. 

March 31:  Hills of Custis/Rosslyn:  This time, follow trail EAST from Stafford St. entry point.  Run to end of Custis Trail at corner of Lee Highway and Fort Myer Drive in Rosslyn, right in front of Key Bridge Marriott.  Then, reutrn to W&L.  Do this as a fartlek run, working the uphills, and going easy on the downhills and flats.  There is a steady half-mile climb just after the turn-around; that's the highlight of this workout.  However, there a a number of hills after that climb as well, so don't spend it all on that one effort!

April workouts will include one repeat of the March 24 workout, probably on April 14.  The April 7 workout wuill likely be "ladder" time repeats of 1, 2, 3, 4 minutes, then 4, 3, 2, 1 on the return.  April 21 will likely be "3s ans 2s" or "2s and 1s". 

Thanks!

Coach Ed  

2010 Jan-March Track Workouts

Happy New Year! See below for workouts January-March 2010.

The workouts are divided into two categories: regular and novice. The latter category is intended for those in the National Marathon and Half-Marathon Training Programs who have less experience in track workouts, or for anybody else who would have difficulty completing the “regular” workouts. Also, keep in mind that the recommended number of repeats is a maximum – there is no obligation to do the full number. It is better to do fewer repeats at the recommended tempo and interval (rest) duration, than to attempt the “full” workout and not be able to keep up the pace/interval length. Those who are winding back into shape are especially encouraged to do fewer repeats and work their way back up.

As always, the workouts are subject to change due to weather conditions. On days when there is a potential of snow/ice on the track, I will check conditions during the day and, if necessary, have an advisory posted on the website on Wednesday afternoon.