Wednesday Night Hawks
The weather tomorrow evening will be cold, about 30, with lower humidity and wind at just 6 MPH – and just before the next Snow/Sleet/Ice/Freezing Rain/Rain Storm will mess everything up.
We continue with no "FORMAL" DCRRC Track Practice in Arlington, although some will run at W&L, Yorktown High School and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.
February 17, 2021 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, even when it will be chilly like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!
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 Runners: 5:30 to 6:30 Pace, 5 x 1000m Intervals
Fast Runners: 6:15 to 7:15 Pace, 5 x 1000m Intervals
Intermediate Runners: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals
MTP Trainees/Oldsters like Big Guy: 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 5k pace.
