Track Tuesday 2018 Summer Season
The 2018 15-week track workout season returned on May 29, 2018!
Edison High School, Franconia Rd, Tuesdays 6:30PM!
Paid members please log-in to see the track workout page, if you miss 6:30PM Tuesdays please feel free to do the track workout on your own time! -Amelia
In order to stick with our historical schedule of the first Tuesday after Memorial Day to the Tuesday after Labor Day we started the 2018 Track Season on May 31 with hill repeats (due to a soccer game at Edison). Your dues guarantee 15 track workouts over the summer.
Please note I have created ONE recurring event on our Facebook Group for track. If you RSVP NO to this one event you will NOT see the notes and workout tips, etc. Track will always begin PROMPTLY at 6:30PM.
The track workouts with your friendly RRCA Certified Coach is a benefit of your paid dues. If you cannot make the Tuesday 6:30PM timeslot workouts will be posted on the paid members only section of the website for your reference to do on your own time.
See everyone at Edison tomorrow!
-Amelia
Don't be frightened by the word "Track"! These workouts focus on aspects that are usually ignored by most runners but make a huge difference, regardless of your current speed or ability. We work on elements of running such as cadence, form, power, efficiency, focus, and the mental aspects of running through drills, strength work, and focused, shorter, but faster running.
Track Workouts are open to all current members of the Kingstowne Striders, are inclusive to all speeds, beginners and casual run/walkers, and have just enough variety to keep it fun. This is one of the few events running event that requires a paid Striders membership for liability reasons and to cover the cost of the professional coach and our permit for use of a Fairfax County Public High School track. However, you can try one Track Workout session for free!
>>What do I wear and bring to track?
Proper "wicking" running attire, hat, headband, shoes (not too worn), Running/GPS stop watch (to track time) water, towel and a smile! Please check weather and make sure to hydrate the night before and day of with 8 oz of water every 2 hrs.
>>Can I walk/run on the track?
Yes but make sure you use the slower/outer lanes.
>>Can I wear an iPod or other device?
I suggest you don't but if you must, make sure that you can hear someone behind you. I prefer you focus your mind on working and breathing. It makes you mentally stronger.
>>Lanes
Lane one: inner most lane is for the fast runners. Outer is for slower or walkers. Note: if you want to pass, pass on right.
>>Meters
100 meters: ¼ of a lap/the length of one straightway
200 meters: ½ of a lap (a curve and a straightway)
400 meters: one lap around track
800 meters: ½ mile or two laps around track
1600 meters: 1 mile or four laps around track
>>How fast should I run?
Please try to find pace prior to coming, if not arrive 10 mins earlier. 400 meter intervals should be between 5K and mile race pace. 800 meter should average 5K race pace. You should run at least 20 miles a week of base training before attempting track. But if you are a beginner/walk/runner just let me know. mcmillanrunning.com is our recommended pace calculator.
See you Tuesday!
Coach Amelia
