Wednesday Night Hawks
Happy Cinco de Mayo! Before the tequila and Corona, let's get in some speed work! Tonight's weather will be nice, with temps in the High 60s, but windy at 15 MPS and gusts over 20 MPH. Dress accordingly, and still hydrate! W&L is still closed pretty much all the time, so perhaps your best bet would be to run at Yorktown HS in north Arlington (aka Greenbriar Stadium), which is generally open 6 AM to Dark, or even Falls Church or McLean HS, which from the look of things on Strava, seem to be generally open at those times.
May 5, 2021 – ON THE TRACK ON YOUR OWN: 14 to 18 x 400m in 10k Pace, with 100m jogs
Fastest Runners: 5:45 to 6:30 Pace, 16 to 18 Intervals
Fast Runners: 6:30 to 7:15 Pace, 15 to 18 Intervals
Intermediate Runners: 7:15 to 8:00 Pace, 15 to 17 Intervals
MTP Trainees/Others: 8:00 to 10:00 Pace, 14 to 16 Intervals
As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run the last time we did this workout, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!
Coach Big Guy
