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14 to 18 x 400m w/100m jogs

Wednesday Night Hawks

Happy Cinco de Mayo! Before the tequila and Corona, let's get in some speed work! Tonight's weather will be nice, with temps in the High 60s, but windy at 15 MPS and gusts over 20 MPH. Dress accordingly, and still hydrate! W&L is still closed pretty much all the time, so perhaps your best bet would be to run at Yorktown HS in north Arlington (aka Greenbriar Stadium), which is generally open 6 AM to Dark, or even Falls Church or McLean HS, which from the look of things on Strava, seem to be generally open at those times.

May 5, 2021 – ON THE TRACK ON YOUR OWN: 14 to 18 x 400m in 10k Pace, with 100m jogs

Fastest Runners: 5:45 to 6:30 Pace, 16 to 18 Intervals

Fast Runners: 6:30 to 7:15 Pace, 15 to 18 Intervals

Intermediate Runners: 7:15 to 8:00 Pace, 15 to 17 Intervals

MTP Trainees/Others: 8:00 to 10:00 Pace, 14 to 16 Intervals

As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run the last time we did this workout, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

Coach Big Guy

Wednesday Track - 2 x 17:30 Minutes Tempo, 3 minute rest

Wednesday Night Hawks -

The weather Tonight will in the mid to upper 80s, so Hot, particularly since none of us has run locally with the temps this high since early last fall. W&L track is officially closed tonight, although some people have been known to jump the fence, but Yorktown is open until dark if you want to try there. Falls Church and McLean High Schools are also apparently available.

April 28th, 2021 – 2 x 17:30 minute Tempo Runs (These at 10m or better pace), with 3:00 minute standing rest with Water Break

Water breaks are important ALL year round, especially when it is hot 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.