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Wednesday Track - 4 to 5 x 1000m in 5k Pace

Wednesday Night Hawks

The weather later this afternoon and into early evening will be better as rain ends abut temps stay near 60 with little wind. W&L track access has been very limited, but Yorktown HS should be available until at least 6:30 tonight (Wednesday) and from at least 6 AM to 6:30 PM Thursdays, but practically after that (the gate is almost always open, but you technically need to be off the track during Covid after 6:30 PM but lots of Arlington residents ignore that deadline – your mileage may vary). According to my intel, McLean HS track is probably open from 6 AM to 6 PM – check the Southwest gate and park on Westmoreland, NOT in the school lots. Langley, as with W&L is usually either locked or you will get the hook from the custodian. I am still checking on Falls Church HS and other tracks – let me know if you have any intel. We continue with no "FORMAL" DCRRC Track Practice in Arlington, but we are looking into opening up soon to the vaccinated and socially-distanced soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

March 24, 2021 – 4 to 5 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, 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: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Faster: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Intermediates: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Others/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and 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

12 to 16 x 400m in 10k Pace, with 100m jogs

Wednesday Night Hawks

Happy St. Patrick's Day!!! Before the green beer or Guinness, let's get some miles in! Wednesday night's weather will be nice, with temps in the low 50s, with a little wind from 6 to 8 MPH. Dress accordingly, and still hydrate! W&L is supposed to be open until 6:30, but I've gotten reports that it closed soon after school at W&L. Speaking of school at W&L, we've noticed that the custodians have been closing off the track not just when school starts at 7:45 AM, but all morning from 6 AM on, and as noted above, earlier than the official 6:30 closure time during the Pandemic that we've gotten used to – shrinking track use at W&L to just a couple of hours in the afternoon from about 3 to 5 PM. For the time being, perhaps your best bet would be to run at Yorktown HS in north Arlington (aka Greenbriar Stadium), which is generally open 6 AM to 6:30 PM, or even Falls Church or McLean HS, which from the look of things on Strava, seem to be generally open at those times.

March 17, 2021 – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs

Fastest Runners: 5:45 to 6:30 Pace, 14 to 16 Intervals

Fast Runners: 6:30 to 7:15 Pace, 14 to 16 Intervals

Intermediate Runners: 7:15 to 8:00 Pace, 13 to 14 Intervals

MTP Trainees/Others: 8:00 to 10:00 Pace, 12 to 14 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 today, 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