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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.
5 x 1000m in 5k, 400m jogs
Fellow Endorphin Junkies
The weather tomorrow morning will be super, with temps in the upper 40s, a less humid at 80%, and only a bit of wind at 6 MPH, but poor air quality for some reason. Despite the relatively nice weather, you should 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. Unfortunately, I will be in Austin for the next two weeks, but Coach Jill will be at Yorktown tomorrow and for next week's workout.
October 12, 2023 – 5 x 1000m at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
Water breaks are important ALL year round, especially when it is warm 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 7:15 Pace
Gazelles: 7:15 to 8:00 Pace
Coyotes/MTP Trainees: 8:00 to 10:30 Pace
This week's workout is a good speed workout, but given the distance, also an endurance workout. As with several of our previous workouts, the trick tomorrow is to start at 10k pace on the first interval and to get faster each 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 a 5k distance race for us (Albeit with 4 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Rich Club News –
Greetings Thursday morning track fans. Great racing at the Army Ten Miler and the Chicago Marathon which also hosted the Marathon World Age-Group Championships. You will see Tatyana's time and placing. She proved that 10x800 in 2:55 with 2 min rest on a Thursday morning 4 weeks from race day makes for a predictable marathon time! An amazing result for both her and Yared!!! Huge congrats to all in both races and great performances.
Army Ten Miler:
59:47 - Anna Staats, 2nd AG
1:02:54 - Christie Wetzel, 3rd AG
1:03:21 - Jack Phillips
1:09:40 - Carrie Dunn, 2nd AG
1:45:49 - Jill Brasky
Chicago Marathon:
2:54:54 - Tatyana Steis, 5min PR & 5th 45-49
2:55:46 - Yared Addisu, PR
The next club race is the Alexandria Turkey Trot 5M on Thanksgiving. We need lots of volunteers for this race. It is also super fun to run in this race. To sign up to run or volunteer, go toÂÂ https://www.alexandriaturkeytrot.com/ .
Happy running!
Rich
Coach Big Guy will be in ATX for music, but Coach Jill will be at Yorktown tomorrow morning!
Track Workouts September - December 2023
Members & Guests:
Following are track (and some alternate site) workouts for the remainder of the year. Unfortunately, we lose access to the track on a few Wednesday nights in September and Octboer. As a result, SOME WEEKS WE WILL DO THE WORKOUT ON TUESDAY so that we do not lose the momentum of being on the track. Stay tuned (here and on the WhatsApp message group) for updates and changes.
August 30: 6-8 x 800M, 5K pace, 400M jog recovery.
TUESDAY September 5: Coach Ed absent. 10-12 x 500M, 300M jog recovery. 5K pace on the 500s.
TUESDAY September 12: 3-4 x 2000M, 10K pace, 400M jog recovery.
WEDNESDAY September 20: 3-6 x 1-Mile, 10K pace, 400M jog recovery.
WEDNESDAY September 27: 12-20+ x 400M, 10K pace, 100M jog recovery. Chicago final hard prep.
TUESDAY October 3: 6-10 x 800M, 5K pace, 400M jog recovery (Those doing 10 might want to start early).
WEDNESDAY October 11: No track, no Tuesday option. 1000M repeats "around the block." Pace TBD.
TUESDAY/WEDNESDAY Octover 17/18: Date TBD, based on HS field hockey tournament schedule. 2 x 20:00 at Tempo pace, 2:30 recovery. 2 x 400M @ 5K pace, 200M recovery to finish. Marine Corps final hard prep.
WEDNESDAY October 25: Mile repeats, 10K pace, 400M recovery. Number TBD basded on race preparation. NYC final hard prep.
WEDNESDAY NOVEMBER 1: 1000M repeats, 5K-10K pace. Number and pace determined by race preparation or recovery mode. 400M recovery.
November 8: 10-12 x 400M, 10K-10M pace, 100M jog recovery. Philadelphia Marathoners: Let me know, I'll give you a sterner final hard workout.
November 15: 6 x 800M, 10K pace, 400M jog recovery.
November 22: NO WORKOUT - THANKSGIVING. HAPPY TURKEY TROT!
November 29: 3-4 x 1-Mile, 10k pace, 400M recovery.
December 6: 1 x 20:00 @ Tempo Pace. Finish with 2-4 x 400M, 5K pace, 200M recovery.
December 13: Christmas/Holiday Relays. 2-person teams, alternating 20 laps total. Costumes welcome! Prizes!
December 20: 4 x 1000M, 5K pace, 400M recovery.
December 27: Holiday Grab Bag: Whoever shows up decides the workout! If on your own, choose from anything in our rotation. Happy New Year!
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
| 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 Predictions & 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. |