Wednesday Night Hawks
Wednesday Night's weather will be cold but decent, with temps in the low 40s, with a little wind from 6 to 8 MPH. Dress Accordingly, and still hydrate! W&L should be clear of ice, but keep your eyes peeled for slippery conditions – even just moisture can be slick – and for now, let's keep the groups small, familiar, staggered in start times, and disorganized (since no "Organized" groups can use the W&L Track).
January 26, 2021 – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs
Fastest Runners: 5:45 to 6:30 Pace, 14 to 16 Intervals
Fast Runners: 6:30 to 7:15 Pace, 14 to 16 Intervals
Intermediate Runners: 7:15 to 8:00 Pace, 13 to 14 Intervals
MTP Trainees/Others: 8:00 to 10:00 Pace, 12 to 14 Intervals
As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!
Happy Running!
Coach Big Guy
