Suggested MILEAGE for the WEEK of DECEMBER 18
***pool miles count too!
-Running more than my suggested mileage? Great!
*March marathoners = ~50-55 miles
*April marathoners = 40-45 miles
*May marathoners = 30-35 miles
*NYD5K folks = ~20-30 miles
*Speedsters (not racing the NYD5K) and all others = recovery social miles
MONDAY December 18
*March marathoners = 7-9 AHR miles with 6 x 15 second FLAT surface form surges
*April marathoners = 6-8 AHR miles with 6 x 15 second HILL surges
*May marathoners = 4-5 AHR miles
WEDNESDAY December 20
****Please meet me at the UVa track parking lot at 6:00 am for the following:
*March marathoners = “Park Circuits” as follows:
-2 minutes faster (~5K pace) followed by 60 seconds slower for one mile (two loops around The Park)
-immediately followed by 3 x 30 second hill surges from the cone
-Park loops fartlek again
-3 x 30 second hills again
- Park loops fartlek but run this mile the fastest!
-JAG steps x 1
*April marathoners = 5 x half mile at MP, down at The Park, with an active 45 second jog in between each.
*May marathoners = AHR miles (with “just running” crew)
*NYD5K crew = 12 x 200 in three sets of 4. Start the first set at 5K pace and pick it up for each set. Run the last two sets fast but relaxed. No straining!
Take a 200 slow jog in between each 200 and a 300 jog in between the sets.
*”Just running” = 4-6 social AHR miles resolving the problems of the world!
FRIDAY December 22
*Kenny’s Birthday run = Park in Ragged’s lot at 6:00 am for a slow 4 mile running tour of Jefferson’s Grounds. Circle back for coffee at Starbucks or Bodo’s and a birthday pat on the back to our dear friend (and B.B. charter member) Kenny Ball.
SATURDAY December 23
*Come join our 10 Miler Training Program folks at 8:00 am at the UVa track…Program #5 and #6 are running in the 8-10 mile range
*****IMPORTANT: please remember that your AHR pace (Aerobic Heart
Rate… conversational pace) should be at least 1-2 minutes slower than your targeted MP! You should feel totally 100% comfortable on these AHR runs! Try to think of it as your coach giving you bonus points for the slower you run them. So, the slower you run these long run AHR miles the better you will feel over the long haul… really!
*March marathoners = 16 AHR miles, with the last mile at MP
*April marathoners = 14 AHR miles
*May marathoners = 8-10 AHR miles
*NYD5K folks = 7-8 miles total as follows:
-2 miles at AHR
-12 minutes at 10K pace (start around 10 mile-HMP pace for the first 4 minutes and then work it down to 10K-8K pace)
-90 second AHR jog
-8 minutes at 5K pace
-90 second AHR jog
-4 minutes fast (sub 5K pace)!
SUNDAY December 24
Christmas Eve run…Meet at Greenberry’s at 6:45 am for 4-5 AHR miles…fellowship and coffee to follow.
SUGGESTED MILEAGE (please note that it’s a bonus if you’re doing more than my suggested mileage!):
*Speedsters still looking to race the NYD5K = 20-30 miles
*All else = chill miles…in other words take off your watch and run whatever relaxed recovery miles you feel like getting in)
MONDAY December 11
***Please note that there’s a group that meets every Monday at the Garth road end of Ridge for the 4-6 AHR hilly miles. All are welcome!
WEDNESDAY December 13
***Please meet me outside the UVa track at 6:00am for the following options:
*SPEEDSTERS looking to race the NYD5K:
-2 x 800 with a 3 minute slow jog in between each…at 5K pace
-4 x 200 at a fast but relaxed pace with a slow 200 jog in between each
-2 x 800 faster than the first set!
***”Just Running” = 4-6 social AHR miles
SATURDAY December 16
****Winter Solstice RTF Trail Run…8:00 at Greenberry’s.
*Speedsters racing the NYD5K = 7-8 miles total with the middle 4 miles at 10 mile-HMP or faster (remember: 10 mile pace is about 30-35 seconds slower than 5K pace and HMP is about 35-45 seconds slower)
MONDAY December 4
***There is a standing group that meet at the Garth end of Ridge road every Monday at 5:45 for 4-6 hilly but relaxed miles. They often solve the problems of the world, while on this run, too!
**Those wishing to run the NYD5K should add 6 x 15 second FLAT surface surges to the latter portion of their run.
WEDNESDAY December 6
*** Meet at UVa track at 6:00am
*Those simply running = 4-7 AHR miles
*NYD5K folks =
-2 flat Park loops of 60 fast-30 slow
-6 x 30 second hills
-2 more loops of 60 fast-30 slow but try to run it faster than the first set!
SATURDAY December 9
*5K folks = long AHR miles (6-10) or come join us at the Ten Miler Training Program for some relaxed miles with our new Group 6 folks.
SUNDAY December 10
*Group Run of 4-5 AHR miles with coach from Greenberrys at 6:45am
****NEW? Then please, please get in touch with me prior to Wednesday, so we can plot out the best way to safely and comfortably ease you into “working out”.
WEDNESDAY November 29
****We will continue to meet in the UVa track parking lot at 6:00am throughout the month of December.
*Not racing and wanting to take it easy? Then come join us for some low key AHR miles with the group!
*Those racing on Saturday = 2 loops (1 mile) of 20 seconds faster followed by 40 seconds of slow and easy.
*Those not racing on Saturday but are still looking to workout for the New Years Day 5K =
3 x Park circuits as follows: 1 loop of 30 seconds faster-30 seconds slow immediately followed by 3 x 30 seconds hills. Try to run faster for each circuit. 3 times total.
WEEK of November 20
*Those who just ran the Richmond Half = 3-4 miles/run
*Those who just ran the Richmond Marathon = 2-3 miles/run
*Those who did not race in Richmond and who are still in 5K racing mode = 20-30 miles total
MONDAY November 20
*5K folks = 4-6 AHR miles with 8 x 20 second hill surges
Those racing a Turkey Trot = 4 AHR miles with 4 x 15 second flat surface surges
WEDNESDAY November 22
***IMPORTANT: we will be meeting outside the UVa Track (not at CHS) at 6:00 am (not 5:30).
*5K folks =
-1 mile at 5K pace
-2 minute slow jog
-2 loops of 30 seconds fast-30 seconds slow
-2 minute jog after the last 30 seconds fast.
-1 mile faster than the first
*Those racing a Turkey Trot = 3-4 AHR miles
SATURDAY November 25
*5K folks = 8 total miles as follows: 2-3 miles at AHR/12 minutes at 10K-10 mile pace/2 minute jog/ 8 minutes at 5K-10K pace/2 minute jog/4 minutes faster/ 1-2 mile AHR cool down!
SUNDAY November 26
****Come join us for a relaxed 4-5 mile recovery run. 6:45 at Greenberry’s.
For those of you who raced a half or a full over the weekend, please stay on top (even more than usual) of your rolling and stretching! Post-race recovery mode is the most important time for you to be staying loose.
*Marathoners = 1-2 mile length runs throughout the week
*Half marathoners = 2-4 length mile runs throughout the week
WEDNESDAY November 15
5:30am at CHS parking lot for a big week for our Big Pants Award recipients!
****IMPORTANT: I’d like to celebrate all of your accomplishments from this fall with a special team running GAME this Wednesday. This would be instead of your regular workout and would be geared towards everyone, no matter if you’re recovering or not. The goal is to do something very team oriented that’s unique and fun! I do hope many of you can make it for, what I hope will be a twist in the norm!
THURSDAY November 16
Boston Marathon documentary at Vinegar Hill. Contact Captain Harry to reserve a tickets.
SATURDAY November 18
***I do hope many of you will join me out at Panorama for the annual Kelly Watt Two Miler!
Brr, is it ever going to be cold on Saturday morning, which, if you're dressed properly, is going to be great for long distance racing!
Here are some tips on how to make the best out of this freezing but uniquely fast weather:
First off, everyone should wear an inexpensive but thick and toasty sweatshirt and sweatpants over your racing outfit. for at least the pre-race corralling, if not for the first few miles. Plan on peeling these off and throwing it to the curb, after you've warmed up (these throwaways will most likely get donated to Richmonders in need). I'd also suggest gloves/mittens and a fleece hat.
The key is to not waste valuable energy, prior to the start, by shivering to stay warm.
1. If you're racing the 8K most likely you're going to be in the 20's for the entire race, so I'd suggest wearing tights/capri's, a long sleeve shirt (over a short sleeve shirts or tank) with gloves or mittens and maybe a technical fleece hat or ear-headband.
2. If you're racing the Half, you will be in the 20's to start and will probably only see the low to mid 30's by the end. So, I'd suggest wearing a long sleeve shirt over a short sleeve or tank (you might heat up enough to take the long sleeve off), tights/capris, mittens and a hat. Legs get warm fast? Then start with the sweat pants but go to shorts after warming up.
3. Those racing the Marathon will start in the 20's and will most likely not see much more than low 40's in the latter portion of the race. It is supposed to be sunny, so follow the "15 degree warmup rule", which has you feeling 15 degrees warmer than the air temperature. So, your body will perceive mid-high 50's by the latter portion of your race. So, start with long sleeve over a short sleeve. The pants vs. shorts debate is up to each of your individual past personal experiences. So, if your legs get cold easy, I'd suggest sticking to tights the entire way but if they wamrup easily, then start with the sweat pants that you can peel off.
Gloves and hat are a must to begin with
Hydrate accordingly and stick to your normal electrolyte intake.
And, above all else, celebrate the fact that it's not going to be in the 70's like it was for so many of your fellow marathoners, who ran during any of the weekends in October. You can always warmup in the cold but it's impossible to beat the heat.
So, dress properly and enjoy this unusual down turn in temps.!
I'm looking forward to cheering for each of you Saturday morning (in my down jacket, mittens and hat)!
WEEK of OCTOBER 30
*5K-10K racers = 20-25 unless you’re racing this week, in which case go 15-20 miles
*Richmond Half marathoners = 18-25 miles (taper week)
*Richmond Marathoners = 28-33 miles (taper week)
***Important: Not racing Richmond but have your marathon later on in the month? Then please text me for mileage and workout advice
MONDAY October 30
*5K-10K folks = 4-6 AHR miles with 5 x 20 second hill surges
*Half marathoners = 4-6 AHR miles with 5 x 20 second hill surges
*Richmond marathoners = 4-6 AHR miles with 5 x 20 second hill surges
WEDNESDAY November 1
***Please meet at the CHS track parking lot at 5:30. I’ll be away until Wednesday afternoon and will miss being with you on my favorite morning of the week but the ever popular Captain Harry will set out the cones (at the 200, 400, 800, 1200, 1600 marks) and get you into your pace groups.
*****IMPORTANT to everyone: Do extra amounts of dynamic drills prior to this edgy faster twitch workout as I want your fibers extra warmed up and loose before you start. And make sure you run the first 400 of the 1600 slower.
*5K-10K folks (unless racing this weekend):
-1600 at 10K-10 mile pace
-400 slow jog
-800 faster (5Kpace)
-400 slow jog
-600 faster with a 2 minute jog
-2 x 400 faster with a 90 second-2 minute jog
-4 x 200 faster with a 200 jog
***IMPORTANT: having some slight hammy or calf issues?
Then skip the 200’s and go 4 x 400 (instead of 2 x 400 and 4 x 200).
If your hammy or calf issues are persistent then please get in touch with me ASAP so we can decide what workout , if any, is best for you.
*Richmond Half and Full marathoners:
-1600 at HMP-10 mile pace
-400 slow jog
-1200 faster (~10K-5K pace)
-400 slow jog
-800 faster (5K pace or faster)
-400 slow jog
-2 x 400 faster with a 90 second-2 minute slow jog in between each
-2 x 200 fast but relaxed (no straining…focus on form in using your core and engaging your glutes to lift your knees) with a slow 200 jog in between each
***IMPORTANT: Hammy or calf issues? See above.
*Racing this weekend? Then run 5 x 200 at 5K pace (no faster) with a slow 200 jog in between each.
SATURDAY November 4
*5K-10K folks = 6-7 miles total as follows:
2-3 miles at AHR
1 mile of 60 seconds faster followed by 60 seconds slower.
1 mile of 30 seconds fast followed by 30 seconds slow
1 mile of 60 seconds fast followed by 30 seconds slow
1-2 miles at AHR
Hilly to rolling course please.
*Richmond Half marathoners = 7-8 mile “simulation/practice” run as follows:
-1 mile at the exact pace you plan to run for the first mile in the race
-2 miles at MP
-6 x half mile at HMP-10 mile pace with a 1 minute jog in between each
-1-2 AHR miles
*Richmond marathoners = 7-8 miles total as a “practice-simulation” as follows (on similar terrain to race course):
-run the first 2 miles at the exact same pace you plan to run for the first 2 miles on race day
-run the next 2 miles at MP
-then run 4 x half mile at HMP with a 1 minute jog in between each
-last 1-2 miles at AHR
SUNDAY November 5
4-5 AHR miles with Coach and friends at 6:45 at Greenberry’s.
WEEK of OCTOBER 23
*5K-10K fall racers = 20-25 total miles
*November half marathoners = 30-35 total miles
*November marathoners = ~40-44 miles
MONDAY October 23
*5K-10K folks = 4-5 AHR miles with 6 x 15 second fast flat surface form surges faster (jog for 45 seconds in between)
*Half marathoners = 5-7 AHR miles with 8 x 20 second fast flat surface form surges (40 second jog in between each)
*Marathoners = 7-8 AHR miles with 8 x 20 second fast flat surface form surges (with a 40 second jog in between each)
WEDNESDAY October 25
***Please join us at 5:30am at the CHS track parking lot.
- 6 x 400 with a 90 second slow recovery in between each
-90 second jog after the 6th 400 before the hills
- 4 x 25 second hill surges
- 2 minute recovery after the last hill and before the last set of miles
- 2 x 1 mile with a 3-4 minute jog in between each
*Half and full marathoners:
-3 x 1 mile with a slow 3-4 minute recovery in between each
-90 second jog after the third mile before running the hill surges
-5 x 25 second hill surges
-2 minute recovery after the hill surges before running your last set of miles
- 2 x 1 mile faster than the first 3!
**J.R. group (“just running”) = 5-7 AHR miles
November Half and Full marathoners mile paces
sub 3:00 (or sub 1:25 half) 5:50-5:59
sub 3:10 (or sub 1:30 half) 6:03-6:18
sub 3:20 (or sub 1:35 half) 6:25-6:38
sub 3:30 (or sub 1:40 half) 6:42-6:58
sub 3:40 (or sub 1:45 half) 7:00-7:13
sub 3:50 (or sub 1:50 half ) 7:18-7:28
sub 4:00 (or sub 1:55 half) 7:30-7:45
sub 4:10 (or sub 2:00 half) 7:50-8:03
sub 4:20 (or sub 2:05 half) 8:05-8:22
sub 4:30 (or sub 2:10 half) 8:25-8:38
miles for 5K-10K folks
sub 18 5:45-5:56
sub 19 6:00-6:12
sub 20 6:15-6:29
sub 21 6:34-6:49
sub 22 6:54- 7:09
sub 23 7:09-7:25
sub 24 7:25-7:39
sub 25 7:42-7:59
sub 26 7:59-8:12
sub 27 8:14-8:26
sub 28 8:27-8:39
sub 29 8:42-8:59
sub 30 9:00-9:11
sub 31 9:12-9:22
SATURDAY October 28
*5K-10K = 4 mile time trial/progression run
*Half marathoners = 6 mile time trial/progression run
****For these fast progression sustained workouts, please start at MP-HMP and keep getting faster with each half mile! Find a course that is similar to your race terrain.
*Marathoners = Please run these options on terrain similar to your race course
A. Two week taper = 20 miles at AHR (last chance to practice nutrition). Try to start later so as to simulate some miles in the sun and warmth.
B. Three week taper = two options, depending on what you think you’re weak in or have been missing in this cycle:
1. 12 miles total with a 6 mile progression run as follows: mile 1 at MP/mile 2 at HMP/mile 3 at 10 mile pace/miles 4,5,6 faster!
2. 12 miles total with the last 8 miles at MP-HMP
WEEK of OCTOBER 16
*November marathoners = ~50-55 miles
*5K-10K Speedsters = ~20-30 miles
*Half marathoner Speedsters = ~30-40 miles
***Please note that I have the Speedsters half marathon folks doing the same Monday and Wednesday workouts together with the November marathoners. The half folks may also choose to run for a good portion of the long run with the marathoners on Saturday too.
MONDAY October 16
*November marathoners and half marathoners = 6-8 AHR miles with 6-8 x 15 second FLAT surface form surges with a complete recovery jog in between each (maybe ~45 seconds).
*5K-10K crew = 4-6 AHR miles with 5-7 x 15 second FLAT surface form surges with a complete recovery jog in between each.
WEDNESDAY October 18
***Please join me at the CHS parking lot at 5:30am for the following track workouts and road AHR miles…
*November marathoners and half marathoners =
-2 minute slow jog recovery
-5 x 20 second hills (next to track)
-2 minute slow jog recovery
-4-5 minute slow jog recovery
-1 mile faster than the first one!
***Captain Harry will send out my suggested paces to the BB folks.
***Speedsters: please text me for your paces.
*5K-10K Speedsters =
-3 x 1000 with a 3 minute slow jog in between each
-5 x 20 second hills (next to track)
-3 x 1000 faster than the first set!
***Captain Leah will be sending you my suggested paces
*Those racing a 5K on Saturday = 6-8 x 100 straightaways pickups with a slow 100 jog in between each.
*JR (Just Running crew) = 5-7 AHR miles
SATURDAY October 21
***Please run all of these on terrain that’s similar to your race course terrain.
*November marathoners = two options:
-Two week taper option: 14 miles as follows: a very long warmup of 6 miles at AHR/followed by a 7 mile progression run starting at MP and slowly but steadily working down to 10K pace/1 mile cooldown.
-Three week option: 21 miles as follows: 15 miles at AHR followed by 6 miles at MP.
*Half marathoners Speedsters = 15-17 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles).
*5K-10K folks = 10-11 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles)
*Two 5K races of note:
A. Lion to Hokie 5K (Glen Anderson’s memorial run for his son) at Louisa High
B. SPARC 5K run on the crushed gravel roads of a beautiful farm within historic Green Springs
4-5 AHR miles from Greenberry’s at 6:45am