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

Wednesday Night Hawks

Tonight, the weather will be a bit warm at nearly 82 degrees (!), not too much wind, and just a little humidity. W&L track is still officially closed, but Yorktown is available, as are some of the Fairfax County High Schools. 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.

May 19, 2021 - 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.

Coach Big Guy

Restarting Track Practice as a Group

As with most of you, we've been eager to return to our running routines, including our weekly track practices. The DC Roadrunners are going to try to ease back into running in groups based upon the latest CDC guidelines released last week. If you would like to join us, you will have to follow these four simple steps:

1. Agree to strictly comply with the new CDC guidelines, found here: . This includes wearing a mask when gathering in groups where you are not fully vaccinated. While your coaches are vaccinated, and therefore could dispense with masks outdoors under the CDC guidelines, we will be always wearing masks except when in motion running and would ask the other vaccinated team members to join us in this preventive measure. Of course, if you are feeling at all sick or have come into contact with a sick person, please use common sense and skip ten days of working out and contact with others.

2. Agree to comply with any additional State or Arlington Country requirements. At the present time, the State and Arlington align with the CDC guidelines, so this should not add any additional measures beyond complying with the rules of track use.

3. Agree to follow Coach Ed's "Track Etiquette Rules" and the directions of your coaches.

4. Agree to waive any liability on the part of your Club and Coaches, as you will be assuming the risks still present despite trying to comply with CDC and government guidelines. The SLR group will be sending out an email with more details on this requirement.

We are excited to see you all, and to welcome you back to Club life! As we know from many studies, group activities such as organized running builds our immunity to all disease by getting us in better shape.

If you agree to follow these four steps, we will see you back for Thursday Morning Breakfast Crew track practice on Thursday May 27, 2021 at 6 AM. Until Arlington changes the rules at W&L, which do not allow us to gather on the track at our usual time on Wednesdays, we won't be restarting Wednesday night organized practices till Arlington changes the W&L Track schedule. In the meantime, you Wednesday Night Hawks are warmly welcomed to our Thursday morning practices!

Coach Ed, Coach Big Guy, and Coach Rich