Tuesday & Wednesday Night Track Workouts -- Sept. & Oct. 2014

Members & Guests:  

As previously, announced, we will be splitting workouts this fall between Tuesday and Wednesday nights, to accommodate the fall sports schedule at Washington-Lee.  Fortunately, assuming the current posted schedule holds, we should be able to do a workout on the track each of the next 9 weeks, through the end of October.  This is always subject to change if games are re-scheduled due to postponement.  We will do our best to keep current with the schedule and advise of any further changes. 

Thus, please pay close attention to the date of each workout, printed in bold.  

We will return this week (Tuesday, September 2) to our regular start time of 7:15, with warm-ups preceding that.

For those who are interested, there will be a "programmed" warm up each week starting at 7:00 PM.  (It would be best if you have run at least 800M before that programmed warm up begins.) This warm-up period will be designed especially for less-experienced runners, and will include advice on how to modify the workouts posted below so that they are more appropriate to your level of fitness and running goals. Advice on stretching and recovery will also be provided. 

A reminder: Check your recommended paces on the McMillan Running Calculator.  www.mcmillanrunning.com

 

Tuesday September 2:  It will be a scorcher -- heat index predicted near 100 at 7:00 PM.  To accommodate this, we will do a simple 8 - 10 X 400M with a full 400M jog recovery.  Hydrate, hydrate! 

Tuesday September 9:  2 x 15:00 Tempo-Pace runs. (About 10-Mile race pace).  2:30 recovery jog.  Finish with 2 x 400M @ 5K pace, 200M jog to recover in between.  (Those not ready for two full 15-minute repeats should simply do one repeat, or cut the second one short.)

Wednesday September 17:  6 - 10 x 800M @ 5K ("Interval") pace.  Slow 400M jog recovery.  The max of 10 (or 8) repeats is suggested for marathoners, particularly those with races in early October.  (Coach Ed will not be present this week or the next.)

Wednesday September 24:  3 - 5 x 1-Mile @ 10K ("Cruise Interval") pace.  400M jog recovery.  

Tuesday September 30:  12 - 20 x 400M @ 10K pace.  Slow 100M jog recovery.  

Wednesday October 8:  4 x 5:00 @ 5K pace.  5:00 recovery.  First repeat can be at 10K pace to better pace yourself through this difficult workout. 

Tuesday October 14:  2 x 20:00 Tempo-Pace Run.  (Can adjust second repeat to shorter time.)  2:30 recovery.  Finish with 2 x 400M at 5K pace, 200M recovery.  

Wednesday October 22:  Last Pre-MCM Workout.  Easy running for MCMers.  For others, 6 - 8 x 800M @ 10K pace, 400M recovery.  

Tuesday October 28:  MCM Recovery Night.  Easy jog, if anything, for MCMers.  For others, 3 -4 x 1-Mile @ 10K pace.  400M recovery. 

 

 

 

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).

 DCRRlogotypeRRCA member

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.