Club Members & Guests:
1. Track/Trail Schedule for April 2009: Due to scheduled games at Washington Lee HS Stadium, we will be compelled to do "Wednesday Night Trail" Workouts on the following nights: April 1, 15, and 22. From April 29 forward, we should have use of the track for the rest of the spring and summer.
Workouts:
April 8: On the track: 5 x 1000M at 5K pace, SLOW 400M jog recovery (use very outside lanes). April 15: Trail: Fartlek I. 1 Min, 3 Min, 5 Min, 5 Min., 3 Min, 1 Min. Can be done is ascending and descending order or, if your group prefers, in random order. Take about 2 minutes between each repeat, but 5 minutes rest after the first 5 minute repeat. Pace can vary from 5K to 10K -- run how you feel. April 22 Trail: Fairtlek II: Run Custis Trail to Rosslyn (Key Bridge Marriott) and back. Run easy except for uphill stretches -- work the uphills (save something for the long uphill from KB Marriot!). April 29: 4 x 5:00 at 5K pace, 5:00 rest. See you at the Track. 2. Cherry Blossom 10-Miler: I will be supervising the first water stop, near Lincoln Memorial. Wave when you pass. Anybody who would like to watch the early part of the race and help with setting up the water stop would be more than welcome. Please email me if you can help. Enjoy the great running weather! Ed
