Track Workout ON; 1-Hour Run; Burke Lake 4.5 Miler
Written by Edward Grant
Tuesday, 14 August 2007 07:26
Members & Guests:
1. Wednesday Track Workout Is ON: While it will be hot tomorrow, conditions should be significantly better than last Wednesday, principally because of lower humidity and a dew point around 60.
Caution will prevail, however. Depending on conditions at "game time," I may split the "cruise intervals" to 500M each, with a 100M slow jog to recover. These would be done in sets of 4, with a longer break after set 1, allowing you to get hydrated and your heartrate back down. Also, please bring at least a quart of water and/or Gatorade for your personal use -- you will need that much replenishment. Hydrate well before the workout.
"Cutting" the distance will not diminish the training effect of this workout. "Cruise intervals" can be done at virtually any distance. The key is the pace (about 10M race pace -- check the McMillan calculator for your own pace guidelines, and run on the slow side of the given range in light of the heat.) The other key is rapid recovery -- which is not possible if the heart is overstressed by extreme heat conditions.
I'm hopeful that conditions will allow the workout to go forward as scheduled -- it may be the case that we go to the shorter 500M repeats for newer runners and MTP participants.
For further thoughts on training in the heat, see previous blog post.
2. One -Hour Track Run This event will be held Thursday evening, August 16, at St. Stephen/St. Agnes School in Alexandria. Details to the left of this blog. While fluids will be provided, please bring your own as well, given the length of the race and the anticipated conditions.
3. Burke Lake 4.5 miler This race, the final installment in the Bunion Derby, will be held Tueasday August 21st at Burke Lake Park. Please see details and directions to the left. VOLUNTEERS ARE NEEDED! If you can help, please let Ed Grant know.
4. Club Picnic Race a Success! Thanks to Rob and Judy Wolfe, and their many volunteers (listed under race results) for putting on a great event last Sunday. We were challenged by an excellent cross-country course laid out by Landon School coach Addison Hunt, assisted by Rob, and were fed well courtesy of High Point Farm Caterers.
5. Greenbelt 15K September 2nd: Please join us for the Larry Noel 15K on Sunday, September 2nd, at 5:00 pm. A great way to finish off your summer season, or start the fall season. (The weatherman will determine which.) Always a fun event, and always in need of volunteers. See information to the left.
6. 20-Miler Fast Approaching: Registration is now open for this signature race on the Club's schedule. Sunday September 30, 2007, at 7:30 am. PLEASE consider volunteering for this event. It takes a lot of hands to do all the work necessary -- you do not have to stay for the entire race; in fact, getting a "new crew" who can arrive at 10:00 and stay until noon is always a big help.
Run well.
Ed
