Track Workouts for August 2014

Members & Guests:  

After a couple of good weeks, the steamy weather has returned.  Our workouts in early August will accommodate this fact with shorter distances and lengthier recoveries; we will switch to slower paces, longer repeats, and shorter recoveries at the end of the month as we transition to more 26.2/13.1/10M-focused workouts.  

A look ahead:  Due to scheduled high school games at Washington-Lee, it now looks like we will "lose" the track on Wednesdays September 3 & 10, and October 1 & 15.  Fortunately, the schedule presently shows that the track will be open on the TUESDAY of each of these weeks.  So, please be prepared for our workouts to shift to Tuesday nights during these four weeks.  More updates when we post the fall training schedule later in August.  

Training Programs:  At this point, most MTPers should be able to "carry" these workouts, or a slightly modified version.  Please see Coach Ed with any questions or for suggested modifications.  Those in 10-Mile/Half training should attempt reduced versions of these workouts; also consult Coach Ed for specific guidance.  ed@dcroadrunners.org

Finally, for all runs/races in August, please remember our Temperature + Dew Point Index.  Add those two numbers (dew point always available on weather.com). If the total is over 140, which is common, adjust to slower pace and, preferably, shorter distance than you would in more cooler and drier conditions.  Above 150, consider no workout or race at all (depending on your level of fitness and tolerance), or modify pace/distance more stringently.  Anything approaching or exceeding 160 should keep you running indoors or limited to a very easy workout outdoors.  The weather will eventually break, and you be more fresh and ready to roll if you follow these guidelines (which are meteoroligist/runner approved!) 

 

Wednesday August 6:  10-12 x 400M @ 5K pace (accommodating for predicted heat/humidity).  400M recovery.  Take a hydration break halfway through.  

Wednesday August 13:  6 x 800M @ 5K pace.  Slow 400M recovery.  8 repeats okay depending on fitness and weather conditions. 

Wednesday August 20:  3-4 x 1-Mile @ 10K or "Cruise Interval" pace.  (See McMillan Running Calculator).  Best to start at 10M pace for first repeat, then work down.  Finish after a break with 2 x 400M # 5K pace, 200M recovery. If hot weather intercedes, we will shift to 400M repeats at 10K pace with 100M recovery.  

Wednesday August 27: 2 x 12:00 tempo run.  2:30 recovery. Aim for a long warm up and warm down on this one.  We will build up to 2 x 15:00, then 20/15, and finally, 2 x 20:00 in October.  

See you at the track!

 

Directions to Track

Track workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Liberty is a short walk from both the Virginia Square and Ballston Metro stations (Orange/Silver lines).

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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.