Members and Guests:
After a very successful Fall racing season, it's time to re-group and focus on new goals for the coming year. In addition to the rota of track workouts posted below, I'd like to share/re-emphasize a few basic things to remember as you put together your own training schedule for the coming months.
- All Workouts Are Flexible: The slate of track workouts is designed for the "regular" competitive runner -- whether you are a sub-3 marathoner, working to break 4, or not running marathons at all. The number of repeats stated is a recommended maximum, as is the recommended pace. If you need to back off the number of repeats or pace, do so.
- Be Strategic on Long Runs: Mike Tosto has done another excellent job putting together the SLR schedule for the winter. Here's some advice to make your long runs even more profitable. First advice to think of long runs in terms of time logged instead of distance covered. I know, counterintuitive, and I can explain in person at track. You can use the suggested SLR routes in this fashion. Second advice is to vary pace: a SLOW long run in Week 1; a SLOW run with stretches of Tempo-paced (or faster) running in Week 2 (building up the length of those faster stretches as the season progresses); and a long with increasing-length stretches at Marathon race pace (even if you are not training for a marathon) in Week 3. Find a running partner to do this with. Third advice, in Week 4, is to back off the mileage and intensity to recover. Again, we can discuss particulars at the track. Fourth advice: Back off mileage/time run (long runs and total for the week) in final 4-5 weeks and focus on workout quality -- our track workouts will be attuned to that for both DC Rock n Roll and Boston runners.
- Consistency Wins Out: While almost any winter is certainly more favorable weather-wise than what we experienced this past summer, the season still poses its challenges. Stay consistent. Remember in the event of bad weather or a head cold that even 20-30 minutes of aerobic work is sufficient to maintain basic fitness. "Make hay" when there are good days, and remember, every Wednesday night (or Thursday morning) is a good day to run track!
- Use McMillan Running Calendar: Plug in your most recent best performance, along with a (realistic) future goal, and you'll receive a personalized schedule of training paces. NOTE WELL how easy some of the long run paces are, and how challenging some of the track paces. It's a good idea to start the training cycle at the top end (slower) of the suggested pace ranges, and work down as the season progresses. KEYS: Tempo Run/Interval Pace = 10M race pace; Cruise Interval Pace = 10K pace; Speed Pace = 5K (those are rough estimates; go by the suggested paces for your goal).
NOW, to the schedule. I've included notes on following DCRRC races, as well as the SLR distance for the following Saturday.
November 30, 2018: 12 x 400M @ 10K pace (Cruise Interval) pace. 100M recovery. SLR: 10M, Rock Creek.
December 5, 2018: 4 x 1200M @ 10M-10K pace (Tempo Interval-Cruise Interval). 400M recovery. DCRRC RACE: Bread Run, December 9. SLR: 12M, Pentagon, Army-Navy
December 12, 2018: Hannukah/Christmas/Festivus Relays. 2-person teams, each alternating 10 laps (20 total). Happy Hour to follow! DCRRC Race: Gar Williams Half Marathon, December 16. SLR: 14M, MBT/CUA
December 19, 2018: 6 x 800M @ 10K pace (Cruise Interval). 200M recovery. SLR: 12M, Christmas Tree Run
December 26, 2018: Boxing Day: NO WORKOUT. Suggested workout: Hill repeats, choose a hill 200-300M in length. 8 repeats up, recovery by jogging down. DCRRC Race: Predictions and Resolutions 5K, January 1, 2019. SLR: 14M, Festivus Run.
January 2, 2019: 20-minute Tempo Run. Finish with 2 x 400M @ 5K pace, 200M interval. Coach Ed absent. SLR: 16M Arlington Triangle
January 9: 4 x 5:00 @ Speed Interval (5K) pace. 5:00 recovery. DCRRC Race: Al Lewis 5- and 10-Miler, January 12. SLR: 12M Piney Branch
January 16: 14-16 x 400M @ 10K pace. 100M recovery. SLR: 15M
January 23: 4-5 x 1000M @ 5K pace. 400M slow recovery. DCRRC Race: JFK 20K/MLK 5K, January 26. SLR: 18M, Anacostia River Loop
January 30: 4 x 1600M @ 10K pace.400M recovery. Optional 2 x 400M to finish.DCRRC Race: Langley 8K, Feb. 2. SLR: 13M, Cathedral Loop
February 6: 14-18 x 400M @ 10K (Cruise Interval) pace. 100M recovery. SLR: 16M, Battery Kemble Loop.
February 13: 6-8 x 800M @ 5K (or "Yasso") pace. 400M recovery. DCRRC Race: GW Birthday Marathon, Feb. 17. SLR: 20M, Towpath.
February 20: 2 x 15:00 Tempo Run (2:30 recovery). DCRRC Race: 10-Mile Club Challenge, Sunday 2/24. Those NOT doing the Club Challenge, but who are doing RnR Marathon, should consider doing a third 15:00 Tempo Run. SLR: 14.5M, Ross Drive
February 27: 4-5 x 1600M @ 10K-10M pace. 400M recovery. DCRRC Race: 3/3: Burke Lake 12K. SLR: 10M, Chain Bridge Loop.
March-May schedule will be set once we have schedule of W-L HS games.
