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Track Workouts -- May Through August 2010

Welcome Back to the Track!

Following are the proposed workouts for the next 4 months.  Based on current information, we will be on the track all evenings EXCEPT May 19, where the calendar indicates a high school tournament.

I will post workouts for July 14 and 21.  However, there are Club-sponsored races on both of those evenings,  While the track will be available, the coaching crew will likely be at the races.

Workouts should be familiar to those who have been with us a while.  A word about number of repeats:  Do not pressure yourself to complete the stated number.  Less-well-conditioned runners should do fewer repeats.  Also, those runners who have been "slowed by age" should factor in that they are running just as hard as the younger set, but take longer to complete their repeats.  Thus, it is perfectly acceptable, and indeed recommended, to compensate for this by doing 1 or 2 fewer repeats (or more, depending on the workout).  Remember, your body does not count mileage -- it counts time and level of effort.   And it is really good at counting those two items, meaning that if you spend too much time at too high a level of effort, your body will pay you back.

The same type of adjustments can be made to pace.  If the workout calls for "I/P" and you (or the weather) can only handle "C/I" pace (see below), then take the slower pace. 

Paces:  "Interval Pace" (I/P) generally is equivalent to 5K race pace, "Cruise Interval" (C/I) to 10K race pace, and "Tempo Interval" (T/I) to 10Mile race pace.  However, do check the McMillan Running Calcultor to ensure that you are keeping an honest pace (which often means slowing down!)  There is a link on this page to the Calculator.

Finally, workouts are subject to modification due to weather conditions. 

May 5:     6 to 8 x 600M @ I/P   400M recovery. 

May 12:   4-5 x 1000M @ I/P    600M recovery.

May 19:   Custis Trail:  Mile Repeats at T/I.  (200-400M recovery if doing on track). 

May 26:   6-8 x 500M @ I/P     300M recovery

June 2:     4 x 5:00 @ I/P    5:00 recovery

June 9:     10-12 x 400M @ C/I   100M recovery  (DCRRC Race on 6/8)

June 16:    4-5 x 1000M @ I/P    SLOW 400M recovery (outside lanes)

June 23:    3 x 1600M @ C/I    400M recovery

June 30     6-8 x 500M @ I/P   300M recovery

July 7        Ladder:  800M - 400M - 200M - 1000M; Half the distance in recovery.  2 sets with 4:00 break.

July 14      RACE NIGHT.  Track:  6-8 x 600M @ I/P.  400M recovery.

July 21      RACE NIGHT.   Track:  12-14 x 400M @ C/I  100M recovery.

July 28      TRACK RACES [TENTATIVE].  If so, no workout. 

Aug. 4       3-4 x 1600M @ T/I  400M recovery.  (DCRRC race on 8/3)

Aug. 11     6-8 x 500M @ I/P   300M recovery

Aug. 18     12-16 x 400M @ C/I  100M recovery

Aug. 25     4-5 x 1000M @ I/P  400-600M recovery. 

Track-Trail Workout Update

Due to scheduled high school and collegiate soccer/lacrosse games, the Washington-Lee Stadium Track will not be available for our use until Wendesday April 28. 

There is always the possibility that a game will be postponed or, contrary to the posted schedule, end in time for use to use the track.  However, runners should be prepared for the fact that our workouts will use the Custis Trail as opposed to the track. 

We will meet outside the stadium gates at our usual time, and aim to head out to the trail between 7:10 and 7:15.  There good ambient ligbht now (March 24) until about 7:45, and this will obviously extend as the weeks go on. 

For those who are new to this, we access the Custis Trail by jogging north on Stafford Street, turning left, and following the sidewalk onto the Trail.  The entry point is just prior (a few yards) to the Mile 1.5 mark on the trail. We generally run west on the Trail, although one suggested workout below has you running east.  We ask that runners try to "buddy up" so we are sure that everybody gets back safely.  However, run as much as possible single file, due to the bike traffic and other uses of the trail.  When you return, remember that you need to get off the trail at Stafford Street justr past the mile 1.5 post -- you should be able to see the high school from the trail. However, if you "miss your exit," do not panic -- you can get off the trail at the next entry point, Quincy Street, and easily make your way back to the school.     

Coach Ed will not be at the track either Wednesday March 24 or March 31.  The suggested workouts for those two weeks:

March 24:  Mile Repeats.  We do these by jogging west on the Custis to the Mile 1.0 mark on the Custis Trail. Start first repeat at Mile 1.0, and finish at Mile 0.0, the end of the Custis Trail.  Turn right and follow the Connector Trail  to the W&OD Trail.  Turn right again (heading west) and start second mile repeat at 4.0 makr on the W&OD Trail.  Finish second repeat at Mile 5.0 -- this involves following signs as the trail meanders a bit around the East Falls Church Metro.  Take a couple of minutes standing or jogging break, turn around, and repeat back.  You can do 2, 3, or 4 mile repeats using these markers. 

March 31:  Hills of Custis/Rosslyn:  This time, follow trail EAST from Stafford St. entry point.  Run to end of Custis Trail at corner of Lee Highway and Fort Myer Drive in Rosslyn, right in front of Key Bridge Marriott.  Then, reutrn to W&L.  Do this as a fartlek run, working the uphills, and going easy on the downhills and flats.  There is a steady half-mile climb just after the turn-around; that's the highlight of this workout.  However, there a a number of hills after that climb as well, so don't spend it all on that one effort!

April workouts will include one repeat of the March 24 workout, probably on April 14.  The April 7 workout wuill likely be "ladder" time repeats of 1, 2, 3, 4 minutes, then 4, 3, 2, 1 on the return.  April 21 will likely be "3s ans 2s" or "2s and 1s". 

Thanks!

Coach Ed