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
