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
