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 (Photo Courtesy of Mark Kline)
 (Photo Courtesy of Mark Kline)
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DCRRC Wednesday Night Track Workout
Welcome to the DCRRC Wednesday Track Workouts. In conjunction with our Saturday Long Runs (See SLR Page), these workouts aim to turn the casual runner into the competitive runner, and the competitive runner into a winner.
Our workouts focus on two of the three forms of speed work used by distance runners from the 3K to the Marathon:Stamina Training, and Interval Training.
We do only a limited amount of pure speed or repeat training. The workouts are based on the successful 12-year history of the program under its current coach, and are inspired by workout theories popularized by Jack Daniels, Ph.D., in The Daniels Running Formula, as well as by the former Reebok Enclave coached by ex-Georgetown mentor Frank Gagliano.
We also encourage you to visit www.mcmillanrunning.com and use the McMillan Running Calculator to determine how fast you should be doing the workouts.
In simpler terms: You will tend to run long repetitions, fast but not too fast, with a tightly-controlled rest or interval period. The key to success in these workouts over the long term is to run them at a controlled pace, and not to race against yourself or other runners. Consistency, not spikes and burn-outs, is the key to success.
To feel the burn--and have fun doing it- -join on Wednesday nights at 7:15 p.m. at the Washington-Lee High School , stadium, located at the corner of Washington Blvd and Stafford Streets in Arlington .
Personal training advice is available from our USA Track & Field-certified coach, as well as from the many other "regulars" who have experienced the highs and lows of training, injuries, and competition .
Questions? Contact the Coach at dcrrcpresident@comcast.net
Speed Traing FAQ's More Questions? See the additional resources below. |
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| Back on the Track! |
Club Members & Guests:
We're back on the track for the entire month of May, and that should continue through the summer.
The Marathon Training Program will join us the first week of june. But if you are joining the MTP, please get a head start and join us this month if you can.
Workouts will progress this month, mostly at 5K pace, with one week of 400s at 10K pace with short rest.
We will repeat the 4 x 5:00 @ 5K pace workout on May 28th, since a number of people missed it in April.
A few reminders. We start warm-ups (on your own) by 7:00 in order to be ready to start the workout proper at 7:15. We share the track not only with each other, but with other groups. So, please stixck to lane 1 when running your fast repeats, and swing out to lane 4 (or use the "lane" inside the track) for your recoveries.) It is strongly recommended that you run easily for at least 10 minutes before the workout, and another 10 minutes afterwards. Preferably, your warm up should be 2 miles.
Please bring your own supply of water/Gatorade/energy gels.
May 7, 2008: 6 x 800M repeats at 5K pace ("Interval" pace on the McMillan Running Calculator), with 400M recovery. Finish with 2 x 200M at 5K pace or faster.
May 14, 2008:5 x 1000M repeats at 5K pace, with 400M to 600M recovery. Your recovery should take about 80 percent of the time it takes to do the 1000M repeat -give yourself sufficient rest on these.
May 21, 2008: 16 (Max) x 400M at 10K pace, with 100M recovery. Divide into sets, with a 1-2 minute water break.
May 28, 2008 4 x 5:00 at 5K pace. 5-minute recovery.
Looking ahead, our summer workouts will be a mix of shorter speedwork at 5K pace, sometimes a bit faster, and sets of the 400M repeats at 10K pace for variety, and a break. We will also be in Bunion Derby racing season starting in June. Workouts will continue as scheduled, except on nights when there is a race.
Marathon Training Program participants who are new to speedwork will be encouraged to do these workouts, at first, at a pace slower than 5K race pace, as they develop a sense for interval training. Marathon Training coaches should plan to attend the Wednesday Night workouts, as they are key to the the training program, and a good opportunity for one-on-one work with the participants.
See you at the track!
Ed
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| Posted by Ed Grant on Tuesday, May 06, 2008 at 20:08
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(Photo Courtesy of Mark Kline)
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DCRRC Track Resources:
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| Directions:
Directions to the track at Washington and Lee H.S.
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-Lee is also a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.
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