Wednesday Night Hawks -
The weather Tonight will in the mid to upper 80s, so Hot, particularly since none of us has run locally with the temps this high since early last fall. W&L track is officially closed tonight, although some people have been known to jump the fence, but Yorktown is open until dark if you want to try there. Falls Church and McLean High Schools are also apparently available.
April 28th, 2021 – 2 x 17:30 minute Tempo Runs (These at 10m or better pace), with 3:00 minute standing rest with Water Break
Water breaks are important ALL year round, especially when it is hot as tonight, so remember to hydrate before, during and after your runs - after each interval
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Fastest Runners: 6:15 to 7:00 Pace
Fast Runners: 7:00 to 7:30 Pace
Intermediate Runners: 7:30 to 8:30 Pace
MTP Trainees/People in Coach Big Guys Pace Group: 8:30 to 10:45 Pace
This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. When you hit 17:30, stop and walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 17:30-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.
