Washington- Lee HS Arlington Wed Morning Track workout 2017 season

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  • #10697
    Kyoko Kawai
    Participant

    Washington-Lee HS track is starting tomorrow (3/22) for 2017 season. 6am for warm up 6:15 am for workout. It will be still dark at 6am. Please bring a light if you have it.
    Workout from Jule:
    4x 1200 meter @ 10k pace followed by 400 jogging recovery between each.
    If you are a track beginner, you can start 2-3 x set instead of 4 sets.
    I hope to see you there.

    Kyoko

    #11320
    Kyoko Kawai
    Participant

    Washington-Lee HS track Wednesday morning workout 4/19 , Coach Jule will be there.

    We meet inside the track at the corner closest to N Stafford and Washington Blvd.
    6am warm up  (please warm up well as our workout this week starts with faster pace)
    615am get together as a group for plyometrics on the field before starting workout set

    4 x 100 @ 5k pace, 15 seconds rest between each
    4 x 200 @ 10k pace, 30 seconds rest between each
    4 x 800 @ 15k pace, 2 minutes rest between each
    I hope to see you there.  If you have questions, please e-mail me.  Thanks.

    Kyoko

    #11581
    Kyoko Kawai
    Participant

    Here is the Washington- Lee HS Wednesday Morning Track Workout from Jule for tomorrow.

    5 x 1200 with 1:00 active recovery
    Each 1200 should get faster by at least 5-10 seconds. Aiming to get down to your 5k pace by the last one.
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    6am for warm up (by individual)
    6:15 am meet as a group at the corner of the track toward the N. Stafford and Washington Blvd. and start workout after some drills.

    See you there.
    Kyoko

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    #11982
    Kyoko Kawai
    Participant

    I am sorry that I did not post the workout past few weeks. But we are meeting every Wednesday morning 6 am for individual warm up and 6:15 am to start group workout.  Please meet us at the corner toward N. Stafford St. and Washington Blvd on the track.

    May 17 workout

    3 x 2000 (build each 2000 meter; 1st 2000 about 60% effort, by 3rd 2000 aim for 5K pace).  1-2 mins rest between depending on individual.

    If you have question, please e-mail me.  Also, if you are a Facebook user, please check the DCTC FAAST Facebook site. Weekly workout would be posted there, too.

    Kyoko

     

    #12088
    Kyoko Kawai
    Participant

    Wed. Morning (5/24) track workout.

    Coach Jule will be there.  Also we are providing track workout fundamentals to NTP and other track beginners.  (please meet me at 6:10am at the track)

    6 am individual workout
    6:15am group workout meet us at the corner toward N. Stafford st. and Washington Blvd. on the track.

    Workout:7 min. at 15K pace, 3 min active recovery, 7 mins. at 10 K pace, 3 mins. active recovery, 7 mins at 5 K pace.
    Kyoko

    #12307
    Kyoko Kawai
    Participant

    W-L HS Wed. Morning track workout (May 30) from Jule.  If you are tapering for Rock Hall, we can modify your workout.

    6 am individual workout and 6:15 am group workout meeting at the corner toward N. Stafford St. and Washington Blvd on the track. See you tomorrow.

    800 run at 5k pace
    20 jumping jacks
    20 mountain climbers
    2 minute rest

    1600 run at 10k pace
    15 squat jumps
    15 lunges
    2 minute rest

    2400 run at 15k pace
    10 pushups
    10 v ups
    2 minute rest

    400 easy run

    #12566
    Kyoko Kawai
    Participant

    Workout for W-L HS track on Wed Morning (6/7) from Jule and her comment. For those who is tapering for races this coming weekend, you will be doing modified workout.

    As always, 6am for individual warm up, 6:15 am for group workout starting the corner toward N. Stafford St. and Washington Blvd.

    10 x 400 @ 1:00 rest

    Total time on each of the 10 should be within 5 seconds of each other. Avoid starting out too fast or too slow. For beginners, start on the easier side and then increase speed. Pacing is important and knowing your body’s capability.
    Kyoko

    #12663
    Kyoko Kawai
    Participant

    W-L HS track workout tomorrow (6/14).

    4 x 1600 as follows:
    1200 @ 10k pace, 400 @ 5k pace (or faster)

    There is no rest between the 1200 and 400 – it’s a complete 1600 without stopping. go faster on the last 400.

    2:00 rest between each.

    See you at 6am (individual warm up), 6:15am at the track toward the corner of N. Stafford st. and Washington Blvd.

    Kyoko

    #12747
    Kyoko Kawai
    Participant

    Hi, W-L HS Track workout for tomorrow (6/21)

    6am individual warm up and 6:15 am getting together with group at the corner toward of N. Stafford and Washington Blv on track.

    10 minutes @ 70% effort (15k pace);4 minutes active recovery
    5 minutes @ 80% effort (10k pace);4 minutes active recovery
    3 minutes @ 90% effort (5k pace);4 minutes active recovery
    2 minutes @ 100% effort (as fast as you can go for this period of time!)
    No breaks,  32 minutes workout for everyone.

    See you tomorrow.
    Kyoko

    #12809
    Kyoko Kawai
    Participant

    Come and join us at W-L HS Wed Morning track.  6am individual warm up and 6:15am meeting at the corner toward N. Stafford and Washington Blvd side of track.

    6/28 workout from Jule.

    4×800 @ 1 min rest (5k pace)
    4×400 @ 1 min rest (faster)

    Optional addition
    4x 200 @ 1 min or longer rest (faster than 400m)

     

    #12869
    Kyoko Kawai
    Participant

    Happy 4th of July, everybody!

    W-L HS track is on tomorrow Wednesday morning and doing 4th of July workout from Jule.

    7 x 400 @ 30 seconds rest. All at 10k pace
    7 x 400 @ 1:00 rest. Build each one so that you get down to a fast mile pace by the very end. (if you are papering for a race, do this at 10K pace or slower)

    6am for individual workout and 6:15 am for group workout meeting at the corner toward N. Stafford S. and Washington Blvd on the track.

     

    #12944
    Kyoko Kawai
    Participant

    Washington – Lee HS Track 7/12 workout from Jule.

    3 x 2000, 2:00 rest between each. (1600 steady pace at 10k pace, last 400 is fast (about 90% max effort))

    Aim to get just a bit faster on each one (there should not be a major difference between total times on all of them)

    Meet us at 6am for individual workout and 6:15 am for group workout from the corner toward N. Stafford and Washington Blvd. side of track.

    See you tomorrow.

    #13032
    Kyoko Kawai
    Participant

    7/19 morning track workout is on. 6am warm up and 6:15 am for group workout as usual.
    1 x 100 @ 10k pace
    2 x 200 @ 5k pace
    3 x 300 @ 10k pace
    4 x 400 @ 5k pace
    3 x 300 @ 10k pace
    2 x 200 – 5k pace
    1 x 100 – FAST
    20 sec rest between.

    #13093
    Kyoko Kawai
    Participant

    Location alert!  We are meeting at Wakefield HS track at 6:15am for group workout this Wednesday 7/26 because W-L HS is closed .

    3 x 2000 – start at 10k pace, and then make each one faster as you go through the set. 2:00 rest between each

    Please find me wearing DC Tri blue T-shirts at the track.

    Kyoko

     

    #13337
    Kyoko Kawai
    Participant

    Washington and Lee high school track is open. 8/2.  Workout is on at the W-L HS track.

    See you at 6:15am for group workout.

    1600m @ 5k pace
    400m FAST
    1600m @ 5k pace
    200m FAST
    1600m @ 5k pace
    100m FAST
    1:30 rest between each.

Viewing 15 posts - 1 through 15 (of 17 total)
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