Track Workouts for March 2019

Club Members and Guests,

Due to the scheduling conflicts with HS games noted in my prior post, most of our Wednesday night workouts will STILL take place at Washington Lee HS, but we will use the local sidewalks and trails for the workouts themselves. Meet same time (7:00 for warm ups, 7:15 workout start) just outside entrance to the stadium on Stafford St. For the benefit of the Thursday morning crew, and anybody working out on their own, I will post both a TRACK workout and the ALTERNATE workout we will be doing on Wednesday night.

MARCH 6: TRACK: 5 x 1000M, 5K pace, slow 400M recovery (use outermost lanes). Acceptable to take an 800M jog after repeat #3. ALTERNATE: 5 x 1000M using sidewalks around WL campus. Recovery jog back to start. Recommended to take an extra lap recovery after repeat #3.

MARCH 13: TRACK: 4 x 1600M, 10K pace. 400M jog recovery. Finish with 2 x 400M at 5K pace. 200M recovery. ALTERNATE: Mile repeats on Custis Trail. Exact course TBD, but will likely start at Mile 1.5 (just west of entrance to trail) and run East to Mile 2.0, turn around and return to M1.5. Save something for the hill at end! 2-3 recovery jog on local street.

March 20: TRACK: 8 x 600M, 5K pace, 400M recovery. ALTERNATE: Custis Trail. Eight repeats of 3 minutes “on” and 2 minutes recovery.

MARCH 27: TRACK AVAILABLE: 12-20 x 400M @ 10K pace, 100M jog recovery.

 

Directions to Track

Track workouts are held on the track at Washington-Lee High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Lee is a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.

Upcoming Events

DCRRC Al Lewis 10-Miler
Sat, Mar 30th, 2019, @7:30am
We Support the girls 5K
Sat, Apr 6th, 2019, @8:00am
Bishop O'Connell 5K
Sat, Apr 13th, 2019, @9:00am
Metropolitan Branch 5K
Sat, Apr 27th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.