Wednesday Track - 3 x 1600m in 10k, 400m jogs, then 2 x 400m 5k with 200m jog

Wednesday Night Hawks

Tonight will be warm, with temps in the mid 70s, and fairly windy with lower humidity, so plan accordingly. 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. We are trying to clarify the W&L track availablity situation for a full restart of Wednesday night as we did for Thursday Morning track.

June 2, 2021 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.

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).

Upcoming Events

DCRRC Hugh Jascourt 4-Miler
Sun, Jun 20th, 2021, @7:00pm
Happy Hour
Thu, Jun 24th, 2021, @6:30pm
2021 Fall 10M & Half-Marathon Training
Sun, Jul 4th, 2021, @12:00am
2021 Fall Marathon Training
Sun, Jul 4th, 2021, @12:00am
DCRRC Age Handicapped 4-Miler
Sun, Jul 4th, 2021, @8:00am
DCRRC Bastille Day 4-Miler
Wed, Jul 14th, 2021, @7:00pm
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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.