Wednesday Track - Sprint Medley ladders

Wednesday Night Hawks

Tonight will again be very nice, with Temps from the low to mid 70s, with little humidity or wind – perhaps just a touch warm for those of us who have yet to acclimate to this crazy thing called "Spring." As I often observe, "we wait all winter for days such as this, so enjoy it while you can!" Again, track access is uncertain, although some hardy souls seem to be able to get into W&L no matter what – Yorktown is open and is an easier, non-climbing destination, and McLean and Falls Church High Schools are reportedly open, although I have not checked them (Mark B has checked McLean though!).

April 7, 2020 – Sprint Medley Ladders – 200m/400m/600m/800m/1200m all in 10k Pace, then down at 5k Pace 800m/600m/400m/200m, all with 400m easy jogs except 200m easy jogs after the first 200m and between the last 400 and the final 200m

There are a lot of intervals to run (nine), and a lot of jogs in between, so if you want to shorten the workout, just skip the 1200m. You do NOT want to go out fast, as the benefit to this sort of workout is increasing your speed, cadence and pushing past your lactate threshold on the back end of the workout. At these short to medium distances, correct sprint for is the key. 8 to 12 degree lean, lifting knees higher, core still, no crossover with your arms, and do not clench your fists. Make sure you are up on your toes, and increase speed by increasing cadence, which counter-intuitively may involve shortening your stride.

Coach Big Guy

 

Directions to Track

Track workouts are held on the track at Washington-Liberty (formerly 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-Liberty is a short walk from both the Virginia Square and Ballston Metro stations (Orange/Silver lines).

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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.