We’re still looking for help for The Cup (8/29) and The Women’s Four Miler (9/2). Please text me (434-962-1694) for The Cup and sign up on-line for the Four Miler (womens4miler.com)
Please communicate with me if anything is going astray (injury, fatigue, etc.) or if you have any questions about your training.
And please let me know if you’re moving your Saturday run to Friday so we can adjust your Wednesday workout accordingly.
I hope to see a bunch of you on Wednesday morning.
MONDAY August 21
4-6 AHR miles with 6 x 20 second hill surges focusing on form.
WEDNESDAY August 23
***Please join us at the UVa track parking lot at 5:30am
-4 laps on the magic carpet starting at 10 mile pace and working down to 10K pace or faster!
-2-3 minute slow jog over to the track
-2 x 800 with a 2-3 minute slow jog in between each
4 x 200 at a fast but relaxed pace (focus on lifting your feet and knees and using your core to drive your legs) with a slow 200 jog in between each
-2 x 800 faster than the first set with the same jog recovery
SATURDAY August 26
6-8 miles total with a 2 mile time trial on a flatter surface course. Start slower at 10 miler pace and pick it up with each quarter mile so that you’re really pushing it for the last half mile. Try to average 5K pace or faster for the final time.
***Suggested weekly mileage = 20-35 miles
MONDAY August 14
4-6 AHR miles with 6 x 20 second hill surges (please try to run these…thing of them as strengthening form drills. Use your core to lift your knees and pick your feet gently off the ground).
WEDNESDAY August 16
SATURDAY August 19
“Riverview Loops” as follows (please try to make it for this important workout):
1 mile on the Market-Chesapeake loop, working the up hills and an active cruise on the descents.
Then run a mile loop on the flat paved Riverview path as a 30 second fast-30 second slow fartlek.
Run two of these 2 mile loops…no break in between. Try to run the second loop faster than the first one!
Try to get in 7-9 miles total (with warmup/workout/cooldown)
****Will post my map of this mixed terrain well balanced course (great prep course for the Four Miler and Pepsi 10K). I want you on these hillier courses as much as possible for these Saturday workouts.
Here's the map for Saturdays workout.
Start at the little kiosk and head out of the park at a relaxed pace. Turn left. At Market turn right. Work the uphill. Turn right on 18th and keep your foot on the gas peddle on the uphill. Turn right on Chesapeake and take an active recovery on the long downhill...lean into it and let the momentum take you faster down the hill. The mile mark is at the "S" on the left side of the road (across from the Riverview Park sign). Now, taking the upper path, start the fartlek of 30 seconds fast -30 seconds slow. The fast should be quick but relaxed! Follow the path to the right just before the half mile mark as you head back around along the river to the park. At the kiosk you're now at 2 miles and finished with your first loop!
Now you're going straight into the 2nd "loop". Try to make the second two mile loop faster than the first. Your average should be around the 10 mile range.
Pour water on your head every time you run through the park (every mile)!
MONDAY August 7
5-7 AHR miles with 6 x 15 second Flat surface surges focusing on form (lift your knees with your torso…nose over toes)
WEDNESDAY August 9
***Please meet at the UVa track at 5:30am
-2K at 10 mile-10K pace pace
-followed by a 2 minute recovery
-4 x 200 at a fast but relaxed pace
-4 x 1000 with a slow 3 minute jog in between each
SATURDAY August 12
8-10 miles total with 2 x 2 miles in Bellair with a 3 minute recovery in between each. Run based on effort but try to hit around 10 mile-HMP pace or faster. Make the 2nd two miler faster! (See Map and photos below)
WEEK of JULY 31
I’d suggest trying to be in the 20-35 mile/week range (35 is for folks thinking half marathon) for your mileage this week. More is better and try not to let it dip too far below the 20 mile range, if you’re planning for an upcoming race in the 5K-10K range.
MONDAY July 31
4-6 AHR miles with 6 x 30 second hill form drill surges towards the middle to end of the total run. Please do not skip the hill repeats, unless you’re prone to calf, Achilles or hamstring injuries.
WEDNESDAY August 2
***Please meet at the UVa track parking lot at 5:30am.
***NEW? Then please contact me ASAP call (434-293-3367) or text (434-962-1694) me BEFORE Wednesday, so I can help adjust this week’s workout to safely fit your current fitness level.
-Start with 2 x 800 with a 2-3 minute slow jog in between each
-Followed by 4 x 200 at a fast but relaxed pace (sub 2 mile pace) with a slow 200 jog in between each.
-Finish with 3 x 800 at a faster pace than the first set of 800’s! Same slow 2-3 minute recovery.
SATURDAY August 5
1. Longer run with a workout in the middle as follows: First 2-3 miles at AHR/then run 3 x 2 miles starting at 10mile pace and dropping it down if you feel like you can (run the same 2 miles each time). Try to run each 2 miler faster than the previous. I’ve got two course options that fit the bill for a mix of up, down and flat: A. I’ve got a good 2 mile course at Riverview that gives you a good mix of up, down and flat; B. A new 2 mile course along the new Berkmar “Bypass” too that I’ve mapped out (I’ll have Leah send you maps of both).
2. 3 mile Stagger Start race with me at Towe Park (slowest start first with a head start and fastest start later based on predicted time)
SUNDAY August 6
4-5 mile recovery run with Coach. We meet at 6:45am at the Barrack Greenberry’s. Come join us!
WEEK of JULY 24
Back to your normal weekly mileage this week, so try to get in anywhere from 20-30 miles (pool miles count!)
MONDAY July 24
4-6 AHR miles with 6 x 20 second hill pickups. Towards the latter portion for your run, find a moderate hill that’s long enough to get 20 seconds of surging in. Surge up the hill focusing on lifting your knees and feet by pulling with your arms and torso. After each 20 second surge, very slowly jog back down the hill and repeat.
WEDNESDAY July 26
***Please join is at the UVa track at 5:30am and don’t forget your hydration bottle.
Two choices this week:
1. 4 mile “progression” run: mile 1 at HMP-10 mile/ mile 2 at 10 mile-10K/miles 3, 4 faster! This is a good practice and simulation for your races to come! (I’ll have an on-off course laid out for you)
2. 7200 meter “Spartan” as follows: -2K (5 laps) on the track at MP-HMP
-800 off track at MP or slightly slower
-1600 on the track at 10 miler pace or faster
-800 off at MP or slightly faster
-800 on the track at 10K-5K pace or faster
-800 off the track at MP or faster
-400 on the track very fast but relaxed!
SATURDAY July 29
***Find a hilly/rolling course to run this workout (repeat of July 1 workout). Maybe Bellair, Dick Woods or that Market-Chesapeake/Riverview loop.
After warming up at AHR for 2-3 miles:
-12 minutes at ~10 mile pace
-2 minute active jog
-5 minutes at 5K pace
-1 minute active jog
-8 minutes at a faster pace than the 12 minute section
-2 minute active jog
-5 minutes much faster than the first 5 minute section!
-cooldown for 1-2 AHR miles
8-9 total miles
WEEK of JULY 17
***Please take this as a “recovery” mileage week (we do this every fourth week), so drop your normal mileage by ~30%. So this can be accomplished by reducing your mileage on any given day or dropping days.
MONDAY July 17
4-5 AHR miles with 6 x 15 second FLAT surface form surges…
***these surges are very important in helping with form, strength, fast twitch engagement and injury prevention (if done properly). Please do not do them if you’re prone to calf, Achilles or hamstring injuries. Remember to work on keeping your nose over your toes by running with a slight 3 degree lean at your ankles. Lift your feet and knees by using your core and arms so that your foot strike is always under your frame.
WEDNESDAY July 19
***Please meet at the UVa track parking lot at 5:30am. Bring your water bottles!
***Note: after this week we only have one more short recovery track workout before we head into the faster repeats with long recoveries, in the “sharpening/fine-tuning” phase of this cycle. The key to these short recovery workouts is to follow my pace suggestions (not too fast) for the first few repeats.
Track-Hill workout as follows:
-3 x 1000 (2.5 laps) at 8K-10K pace with a very brief and active 100 recovery in between each
-Then active jog over to the Klockner hill and run 5 x 45 second hill surges (focus on form)
-After completing the hills, active jog back to the track for another set of 3 x 1000 but faster than the first set (~5K pace?)!
**Racing on Thursday evening? Then run 5 x 20 second surges on the track.
SATURDAY July 22
***make sure to bring water!
Long AHR run with added fartlek as follows (the longer warmup is the key to this one as you will be a bit tired by the time you start the fartlek):
*5K-10K folks (8 miles total):
-5 miles at AHR
-followed by 2 miles of fartlek of 60 seconds faster (2 mile paceor faster)- 30 seconds easy-slow (for 2 miles)
-finish with 1 mile at AHR
*half marathoners (10 miles total)
-7 miles at AHR
-2 mile fartlek of 60 seconds fast-30 seconds slow
-1 mile at AHR
SUNDAY July 25
Slow and easy recovery run with Coach at 6:45am at Greeneberrys.
WEEK of JULY 10
~20-30 miles/week…at the lower end, if you’re looking to stick with the 5K-10K race distance for the summer and fall
MONDAY July 10
4-6 miles with 6-8 x 15 second FLAT surface surges
WEDNESDAY July 12
***Please meet at the Univ. Hall parking lot at 5:30am and don’t forget your fuel
We will be down at The Park for the following:
-4 x 600 with a very brief 45 second recovery in between each. Start at 10 mile-10K pace and get faster with each.
-4 x 200 at a fast but relaxed up-tempo pace with a 30 second recovery in between each.
-Finish with another set of 4 x 600 with a 45 second recoverybut run them faster than the first set!
*Those racing at the CTC meet should go short and easy with 3-4 x 15 second surges.
***NEW? Then please give me a shout before Wednesday morning so we can decide what’s best to safely get you started.
THURSDAY July 13
CTC Track Meet at 6:30pm at the UVa track.
SATURDAY July 15
***This “progression” workout should be executed on a hillier version of Riverview. I’ll have Leah send you my suggested course. Can’t get to Riverview? Then please find a hilly course.
5 mile “progression” run as follows:
Mile 1 (hilly loop around Market and Chesapeake) = MP-HMP
Mile 2 (flat “upper” path to the small bridge) = 10 mile-10Kpace
Mile 3 (back to parking lot on “lower” path) = 10K pace
Mile 4 (hilly loop again) = faster than first mile but slower than mile 3
Mile 5 (upper path to small bridge again) = fastest mile!
***”Saturdays in the Park” at the new Y. Fun running games with parents participating with their kids. FREE! 8:00-8:30am at the new Y.
SUNDAY July 16
Come run 4-5 slow and easy recovery miles with Coach (and other folks more than me)…
6:45am at Greenberry’s at Barracks.
Suggested MILEAGE for the WEEK of JULY 3
*5K-10K folks = ~25 miles
*Half marathoners= ~30 miles
MONDAY July 3
*Those racing the 5K on Tuesday = run 2-3 AHR miles (if you normally run the day before a race) or no running.
*Those not racing = 4-6 AHR miles with 6 x 15 second FLAT surface pickup surges focusing on form.
TUESDAY July 4
All the best to those racing the 5K in Hollymead! I’ll see you there.
ONLINE REGISTRATION CLOSES TONIGHT AT 11:59pm
WEDNESDAY July 5
****Please meet at the UVA track parking lot at 5:30…Bring plenty of cold fluids!
Option #1: a 2 mile or 5K time trial…I’ll have a measured course mapped out for you, which will include some on the track followed by some off the track racing. I’ll be offering three of these time trials throughout the summer, leading up to the Women’s race and would like to have you run at least one, if not all three, of them as they will be a stress-free opportunity (as in not having to worry about racing on a Saturday morning elsewhere) for you get battle tested for your big races this September
Option #2: Our first track workout of the season:
-Start with 800 meters on the Magic Carpet (~ 1.5 laps…I’ll mark it with a cone) at 10 mile pace or slightly faster
-Jog slowly over to the track for 4 x 400, starting at 10K pace and getting faster with each one, with a very brief and “active” 100 recovery (no slow jogging) in between each.
-After the 4th 400, jog off the track and head over to the Klockner hill for 4 x 30 second hill surges
-Head back onto the track for another 4 x 400 but faster than the first set of 400’s, with the same very brief and active recovery.
-After the fourth 400, jog off the track (~60-90 seconds) and run 800 on the MC faster than the first one!
SATURDAY July 8
Long AHR run…try to run at least a mile further than your last long AHR run (6/24)…hydrate throughout in addition to taking electrolytes (see Tip #2 above).
You should be running these miles on “feel” and “effort” NOT on “pace”, so run as slow as it takes to feel really comfortable!
*****Find a course that is similar in terrain to your race course.
WEEK of JUNE 26
***pool miles count!
5K-10K folks = ~ 20-25 miles or more
Half marathoners = ~25-30 miles or more
MONDAY June 26
4-6 AHR miles with 8 x 15 second FLAT surface surges…fast but very relaxed!
WEDNESDAY June 28
**Please meet at the UVa track parking lot at 5:30am. I’ll be away, so please break yourselves into your appropriate pace groups.
Magic Carpet (red 3 laps to the mile, community loop on outside of track) fartlek plus “Cameron Crazies” (see map) as follows:
-Start with 5 laps on the Magic Carpet (or 6 laps on the outside lanes of the track, if the M.C. bothers your ankle or knee) of 2 minutes slightly slower than MP followed by 2 minutes faster than MP. The purpose of this moderate fartlek is to not only get you safely warmed up for your Crazies but is also to get your legs feeling a bit tired before you start the hills…like what you might feel halfway through a race.
-After the 5 laps on the MC, head on over to Cameron Lane (across from 7-11 on Ivy Road…see map) for 5 loops of “Cameron Crazies”: charge/surge all of the hills and use the downhills as a way to recover. Do not sprint down the hills but float down them so as to get your breathing back to charge up the next hill. Try to make each loop (~.45) faster than the last one.
***NEW? Please text me at 962-1694 (only way to get in touch with me on Monday or Tuesday this particular week) so we can map out an appropriate workout to get you safely engaged with speed.
SATURDAY July 1
“12/5/8/5” workout as follows:
-12 minutes at 10 mile-HMP followed by a 2 minute jog
-5 minutes faster (~5K pace) followed by a 1 minute jog
-8 minutes at a faster pace than the 12 minutes followed by a 2 minute jog
-5 minutes at your fastest pace of the day!
**Try to find a rolling course where traffic is light enough that it doesn’t get in the way of your progress.
***Racing the 4th of July 5K? Then please run some AHR miles instead of this workout, as you won’t be fully recovered by Tuesday.
WEEK of JUNE 19
Mileage Recovery week…so about 20-30% less than what you’ve been averaging…try to lower your mileage on your recovery days or take a day off
MONDAY June 19
4-5 AHR miles with 6-8 x 15 second FLAT surface pickup surges. Work on keeping it fast but relaxed and focus on your form. Use your arms and torso to pull lift your knees and feet off the ground. Fast but relaxed!
WEDNESDAY June 21
*Please meet at the UVa track parking lot at 5:30am
***Bring your fluids!
Park Spartans as follows (at the UVa Park):
-800 on the outer flat loop at MP
-800 on the road (400 up the hill and 400 back down the hill) at slightly slower than MP
-800 on the outer loop at HMP-10 mile pace
-800 on the road slightly slower than MP
-800 on the outer loop faster!
-800 on the road loop faster than previous two hill loops
***no “break” between each 800!
***NEW to the group or to speed? Then please call me at 434-293-3367 or text 434-962-1694 (BEFORE Wednesday, so I can help to safely ease you into these workouts.
**New and have no idea what your paces are? Then please have me time you for a 2 MILE TIME TRIAL down at The Park.
*Mile folks = 14 x 100 at mile pace with an “active” (no slow jogging) 100 recovery in between each. Run the 100’s at pace on the straightaways and the 100 recoveries on the curves.
SATURDAY June 24
***United Way Relays! Please sign up a 4 x 800 team today!
*Long AHR run…add a mile to the length of your last long run. Run it as slow as it takes to feel comfortable. Towards the latter portion of the run, try doing a light fartlek of 1 minute faster (~10 mile-10Kpace) followed by 30 second slow for the last 2 miles.
Try to pick a course that closely simulates your race course.
Long AHR Run Guide: I’d like to see those of you shooting for the 4 Miler and Pepsi 10K be in the 8-10 mile range by the end of the summer. Those going for the Army 10 Miler or Richmond Half later on in the fall, should be in the 10-12 mile range by the END of the summer.