Members & Guests,
As usual, we enter the Spring with some uncertainty regarding the availability of the track, due to high school lacrosse, soccer, and track. Based on the best information available, Washington-Lee will be available to us most weeks through mid-April (including one Tuesday night workout, on March 10). Things get a bit tight from April 22 forward. Fortunately, by then, there will be plenty of light available to do workouts on the Custis Trail, and we will be able to do one workout (April 29) at the Yorktown/Greenbriar Park track.
Here's the schedule, with annotations on track availability:
March 4: 2 x 400M @ 5K pace. 200M recovery. Then, 4 x 1000M at 5K pace. Slow 400M recovery. NOTE: There is a Winter Storm Advisory starting Wednesday at 7 PM. If predictions/conditions deteriorate, we will cancel the workout and post that information on the main DCRRC web page. NOTE: The following week's workout is on TUESDAY night due to a scheduled game on Wednesday.
TUESDAY March 10: 6-8 x 800M @ 5K pace. Brisk 400M recovery. IF March 4 workout is canceled, we will do that workout instead.
March 18: 12 - 20 x 400M @ 10K pace; 100M jog recovery.
March 25: Track not available. We will do a workout on Custis Trail -- Mile Repeats. Sun sets at 7:25 PM, so we will start promptly (out the stadium gate) at 7:15 (Trail is lighted, but wear reflective gear if possible). (For Thursday morning, mile repeats).
April 1: 8 x 600M @ 5K pace. Alternate recovery jogs -- 200M after first repeat, 400M after second repeat, 200M after third repeat, 400M after fourth, and so forth.
BOSTON PEOPLE: Feel free to extend this to 8 - 10 x 800M, slow 400M recovery.
April 8: 4 x 5:00 @ 5K pace. 5:00 recovery.
April 15: 10 x 500M @ 5K pace. 300M jog recovery.
April 22: W-L Track not available. Custis Trail Mile Repeats. Sun set at 7:52 -- we will depart the stadium promptly at 7:15 PM. (For Thursday morning, do mile repeats).
April 29: W-L Track not available. We will move workout to YORKTOWN H.S./GREENBRIAR PARK track. Workout TBD based on turnout -- likely 400M repeats at 5K pace, 200M recovery.
May 6: W-L Track not available. Custis Trail workout. 8 x 3:00 "on" (fast pace) and 2:00 "off" (slow jog). (Equivalent for Thursday morning would be 800M repeats).
May 13: Back on the track (we hope)! 4 x 5:00 @ 5K pace, 5:00 recovery. (Repreating this workout especially for those who could not make it on April 8).
May 20: Workout TBD. Will depend on availability of track (currently scheduled for tentative tournament use).
May 27: Workout TBD. Will depend on availability of track (currently scheduled for tentative tournament use).
