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2 x 20:00 Tempo w/5 Minute return walk and water break

Wednesday Night Hawks -

The weather Tonight will in the mid 70s with little humidity – ideal summer conditions! Unfortunately, W&L is in session one more day, so the track is "officially" closed (Although some have been known to jump the fence). Yorktown is open until dark if you want to try there, however, and Falls Church and McLean High Schools are also apparently available. Following tonight's workout there is a schedule below for the next two months of workouts.

June 16th, 2021 – 2 x 20:00 minute Tempo Runs (These at 10m or better pace), with 5:00 minute walk back to start and standing rest with Water Break

Water breaks are important ALL year round, especially when it is warm as tonight, so remember to hydrate before, during and after your runs - after each interval

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Fastest Runners: 6:15 to 7:00 Pace

Fast Runners: 7:00 to 7:30 Pace

Intermediate Runners: 7:30 to 8:30 Pace

MTP Trainees/People in Coach Big Guys Pace Group: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. When you hit 17:30, stop and walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 17:30-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Coach Big Guy

 

Early Summer Track Workouts

We received some requests for some advance notice of the track workouts, so the next two months are planned below. While track workouts sometimes conflict with Club races, we usually hold practice even when there is a race for those who are not competing in that particular race. As to availability of tracks for practice, right now we are set at Yorktown for early Thursday mornings with the TMBC Crew. We are still working with Arlington County to see if we can get the W&L track opened on Wednesday nights. According to the School schedule, W&L is supposed to end the school year tomorrow, June 16, so we are hopeful the track will become available next week (June 23) at our usual Wednesday 7 PM start time, but we will see and stay tuned. In the meantime, Wednesday night regulars can run at Yorktown/Greenbriar track on Wednesday nights, or apparently, McLean and Falls Church High School tracks.

June 16/17 - 2 x 20:00 Tempo runs, 5 Minute walk to start and hydrate rest interval

June 23/24 - 4 to 6 x 1000m in 5k Pace, 400m jog intervals

June 30/July 1 - Sprint Medley Ladders – 200m/400m/600m/800m/1200m all in 10k Pace, then down at 5k Pace 800m/600m/400m/200m, all with 400m easy jogs except 200m easy jogs after the first 200m and between the last 400 and the final 200m

July 7/8 - 12 to 16 x 400m in 10k, 100m jog intervals

July 14/15 - 10 to 12 x 500m in 5k, 300m jog

July 21/22 - 3 to 4 x 1600m in 10k, 400m jogs, then 2 x 400m in 5k, 200m jog

July 28/29 - 6 to 8 x Yasso 800s

Wednesday Track - 6 to 8 Yasso 800s

Wednesday Night Hawks

Tonight, will be hot with Temps in the mid 80s, very high humidity, and a very good chance of thundershowers – tough enough conditions to consider running tomorrow morning when things will be better. If you run tonight – hydration will be even more important! Moreover, W&L Track is officially closed from 3 to 8 PM during the week according to the sign we reviewed yesterday, so Yorktown, McLean or even Falls Church HS for track work tonight is your best bet, although some of you will insist on jumping the gate at W&L – we can't recommend that when there are open tracks elsewhere.

June 9, 2021 – ON THE TRACK ON YOUR OWN: Yasso 800s – 6 to 8 Yasso 800s - at a pace where your expected marathon time in hours and minutes is your 800 pace in minutes and seconds, with 400m easy jogs between each 800 in the exact same time as your 800, not faster or slower

To reiterate how to calculate your 800 time take the hours and minutes of your expected (hoped for) marathon time – in my case three hours and 50 minutes (Dream on!) and convert that to an 800 time of three minutes and 50 seconds, followed by a slow 400m jog in three minutes fifty seconds. It is VERY easy to jog that 400m too fast – but don't do it! Much more critical to run ALL of the 800s at the same pace/time, even as you tire, and fully recover if possible, on that exact same time on the slow 400. Yasso 800s are a favorite of Coach Ed and Coach Big Guy, developed by the legendary Coach Bowman from Oregon who coached Steve Prefontaine – and one of the best workouts you can do for the marathon!

Coach Ed, Coach Big Guy and Coach Rich