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Wednesday Track - 8 to 10 x 600m in 5k to 10k, 200m jogs

Wednesday Night Hawks

Tonight, the weather could be iffy – still warm in the mid-60s, and not too much wind, but a good chance of some rain. However, there will be a chance of a dry window between 6 and 8. W&L track will probably not be available, but Yorktown HS should be open. While there will NOT be an organized workout, some people should be running. Even though it will be nice, still bring some water to keep hydrated.

March 31, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between

• Fastest Runners: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.

Coach Big Guy

Wednesday Track - 4 to 5 x 1000m in 5k Pace

Wednesday Night Hawks

The weather later this afternoon and into early evening will be better as rain ends abut temps stay near 60 with little wind. W&L track access has been very limited, but Yorktown HS should be available until at least 6:30 tonight (Wednesday) and 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 24, 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!

Fastest: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Faster: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Intermediates: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Others/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and 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.

Coach Big Guy