Wednesday Night Hawks
Tonight will be a bit chilly, with temps in the low 50s, and very windy with gusts from 18 to 22 MPH and much lower wind chills, so plan accordingly. We picked a longer interval workout so that we don't have anyone straining muscles because they tried to sprint in this wind chilly weather. The only open Arlington Track is at Yorktown, but I understand that McLean and Falls Church HS tracks are usually open except for games or track meets – and even Yorktown is closed for that.
April 21, 2021 ON THE TRACK ON YOUR OWN: 3 x 1600m in 10k Pace, with 400m jogs between, then 2 x 400m in 5k with 200m jog
Fastest: 5:45 to 6:30 Pace, 15 to 30 seconds faster on the 5k Pace
Fast: 6:30 to 7:15 Pace, 15 to 30 seconds faster on the 5k Pace
Intermediate: 7:15 to 8:00 Pace, 15 to 30 seconds faster on the 5k Pace
Coaches/MTP Trainees: 8:00 to 10:00 Pace, 15 to 30 seconds faster on the 5k Pace
When your track intervals lengthen to a mile, it is sometimes difficult to remember that you really want to change your form, style, cadence, etc. from your standard runs, but you really should. It makes a big difference if you switch your form to speed work – focus on lifting your knees, getting up on your toes, and using your arms in sync to lift the opposite leg. Don't fall into the trap of lengthening your stride – cadence should increase measurably on the track as opposed to the road and trail. Keep your core still and relaxed, and do not cross your arms over your body mid-point – this will swing your core (thus not still) and throw your stride off. On these longer intervals, break them down – for example, on Lap 1 focus on form – am I up on my toes and lifting knees? Lap 2 – am I relaxed – am I pushing while not getting to tense? Lap 3 – how is my breathing – through my nose and mouth - deeply? Lap 4 – Finish strong, but remember we are doing the traditional 2 x 400m in 5k Pace to finish, so let's try to leave a little in the tank for those.
