All --
Since we have learned that "organized groups" are not welcome to run on the Yorktown HS track during HS soccer matches, we will not, as previously indicated, have a scheduled track worjout at Yorktown on April 19 and 26. Individuals can use the Yorktown track is they so choose. However, we will have an organized workout on both nights, meetng outside the Washington-Lee stadium, and using the Custis Trail. Workouts as follows:
April 19: 3-4 x Mile repeats. NOTE: This is a different sequence from what we have used in the past. From stadium, turn right on Stafford St. Cross I-66 bridge, then turn left on 15th St N. Follow 15th St. up the hill to entrance to Custis Trail on left. Shortly after you reach the trail, you will see Mile marker 1.5 on your right. Keep going (jogging for warm-up) to marker 1.0. Start Mile Repeat #1 at mile marker 1.0. (Located about 50M past trail exit to N. Glebe Road). Run to Marker 0.0 (at end of underpass). Turn right, and jog slowly to entrance to Washington and Old Dominion Trail. Then TURN AROUND and jog slowly back to Marker 0.0, and start Mile Repeat # 2, finishing at Marker 1.0. Then, jog a full 1/2 mile (it will be hilly!), and start Mile Repeat # 3 at Marker 1.5. Those doing 3 repeats should turn around at Marker 2.0 (located just past bench and water fountain in flat area) and run back to Marker 1.5. Those doing 4 repeats should continue to Marker 2.5 (located at end of mesh-covered bridge over Lee Hwy). For recovery before final repeat, I recommend taking a left turn into the nearby residential streets, then coming back to trail to start Mile Repeat # 4 and returning to Marker 1.5 to finish. Confused? Check out the map.
Pace for this workout will vary due to numerous hills. Effort should be 10K race pace, not faster. You may chose to work the uphills and run more relaxed on downhills and flats.
April 26: 6-8 repeats of "3 minutes on/2 minutes recovery." Strongly recommend that you vary pace on these, going easier at the start. Use Custis Trail going East. To avoid any street crossings, turn around at Marker 3.5, which is at end of bridge over I-66 on 21 st N (you will have turned left onto 21st St. after climbing a hill to stay on the Trail. Marker 3.5 in 0.1M after you make that turn. NOTE: Coach Ed may not be there at this workout.
Looking ahead to May 2017, it appears we will also be using the Custis Trail on May 3, but track should be available thereafter, as there are no currently scheduled HS the remainder of the month. Summer workouts (May-August) will be posted shortly.
