Fellow Endorphin Junkies
The weather tomorrow will be better as rain ends today with temps from the high 50s to low 70s, cloudy and little wind – great running conditions. While W&L track access has been very limited, Yorktown HS has been available from at least 6 AM to 6:30 PM Thursdays, but practically after that (the gate is almost always open, but you technically need to be off the track during Covid after 6:30 PM but lots of Arlington residents ignore that deadline – your mileage may vary). According to my intel, McLean HS track is probably open from 6 AM to 6 PM – check the Southwest gate and park on Westmoreland, NOT in the school lots. Langley, as with W&L is usually either locked or you will get the hook from the custodian. I am still checking on Falls Church HS and other tracks – let me know if you have any intel. We continue with no "FORMAL" DCRRC Track Practice in Arlington, but we are looking into opening up soon to the vaccinated and socially distanced soon, but until then, self-appointed small groups can do our scheduled workouts on their own.
March 25, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, even when it will be nice, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!
NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:15 Pace, 5 x 1000m Intervals
Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals
Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals
Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 x 1000m Intervals
This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.
In Coach Rich Club News –
Greetings Thursday faithful. Big shout out this week to Nate Rathjen. You may recall that Nate ran the last race held for a while at the beginning of the pandemic last March. He got a PR at that Chambersburg HM. This year he went back and again got a real nice PR. Nate ran a real strong 1:25:54 for a 1:12 PR and he also grabbed an unofficial 10M PR of 1:04:47 along the way. Great running Nate and huge congrats!
Happy Running!
Coach Big Guy ran track this morning, and Coach Rich is coming back strong so will be running this or a variation tomorrow
