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Track Workout Update -- July 2020

Greetings:

Apologies for not posting sooner. After Arlington County's latest announcement, in late June, that tracks would be open with lighting in the evenings, we approached the County to see if organized workouts of any kind would be permitted. Sadly, they are not. So, in order to comply with this rule and avoid difficulties for the Club or any of its members, no *organized* Wednesday Night or Thursday Morning track workouts can take place. This does not, however, prevent small groups of training partners from meeting at the track to work out. Nor does it prevent you from seeking guidance (by email or in person) from Coach Ed or Coach "Big Guy." Should you have any questions, or just want to get in touch, please reach out. edgrantnj@me.com

Conditions this week (Wed. July 8) continue to be pretty unbearable. And looking ahead to the next two weeks, no relief in sight. (For example, projected Temp + Dew Point for July 8 at 7 PM = 157). So, the recommended workouts below will be on the brief side, with longer than typical recoveries, to make sure your HR has time to reduce. Use your HR monitor to check on your real level of stress, and of course, hydrate.

July 8: 10-12 x 400M, 10K pace, with 200M jog recovery. 

July 15: 6 x 500M @ 5K pace, with 300M jog recovery. ALTERNATIVE: Participate in Club Virtual 1-Mile challenge.

July 22: 10 to 20 x 200M @ ~5K* pace, 200M recovery. [*Start these at a more relaxed pace, and aim to speed up as the repeats progress. Aim to reach your pace for 1 MILE by repeat 9 or 10. STOP the workout when it becomes too difficult to hold that pace.

July 29: 6 x 800M, 10K pace, 400M jog. Weather permitting, these can be done at faster (5K) pace.

Should circumstances change with regard to organized workouts, we will let you know. Just know how much I miss seeing all of you and running/coaching with you. 

Coach Ed

 

 

Back on the Track -- Sort Of

Friends:

After a too-long hiatus, Arlington County has recently (June 5) reopened the tracks at W-L, Yorktown, and Wakefield for public use. However, the guidance accompanying this announcement stated that no "organized" activities are currently permitted.

Given recent events in the area, it would seem that group running should not be deemed an excessive risk. However, we are all well aware of the incocnsistencies attendant on phased reopening, which have been complicated by intervening events.Therefore, at this time, we will not resume organized Wednesday night track workouts, but hope to be able to do so in the very near future.

In the meantime, I encourage you to get "back on the track" either individually or in small groups that you form yourselves. I trust that most of you have kept in reasonasble shape -- as one of our group told me, we will come back with a stronger "base" than ever before. Here are a couple of suggested workouts that will give you an idea of your track fitness at this point, and help you build back your track confidence.

WORKOUT 1: 10 X 400M, 100M jog recovery, 10K pace. The stress here is on 10K pace. 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, stop the workout, and try again in a few days, adjusting your pace so that you can finish the 10 repeats. Those with a higher level of fitness can aim for a greater number of repeats, at your discretion.

WORKOUT 2: 6 x 800M, 400M recovery, 5K pace. Do not try this one (unless you are confident of a high level of fitness) until you have completed Workout 1. Try the first 800M at a slower pace, and aim to work down the repeats to faster pace as you progress. Again, if you find yourself slowing down appreciably, stop the workout, try again in a few days.

Most of all, I regret not seeing all of you the last three months. It has been a hole in my week. If you would like to join one of your workouts, just reach out and let me know, and if I can be there, I will. Also, please get in touch if you have any questions or would like some coaching advice. ed@dcroadrunners.org

Hope we are all together again, very soon.

Coach Ed