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Wednesday Track - 8 to 10 x 600m in 10k, 400m jogs

Wednesday Night Hawks

Tonight, the weather will be terrific – still warm at nearly 60 degrees (!), not too much wind, and depending on when you start, a little light out. W&L track is clear of ice and snow, just a little damp, and should be safe to run. While there will NOT be an organized workout, a number of people will be running. Even though it will be nice, still bring some water to keep hydrated.

February 24, 2020 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between

• Fastest Runners: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:45 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.

Wednesday Track - 4 to 5 x 1000m in 10k Pace

Wednesday Night Hawks

The weather tomorrow evening will be cold, about 30, with lower humidity and wind at just 6 MPH – and just before the next Snow/Sleet/Ice/Freezing Rain/Rain Storm will mess everything up.

We continue with no "FORMAL" DCRRC Track Practice in Arlington, although some will run at W&L, Yorktown High School and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

February 17, 2021 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be chilly like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

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 Runners: 5:30 to 6:30 Pace, 5 x 1000m Intervals

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

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

MTP Trainees/Oldsters like Big Guy: 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 5k pace.