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WEEK of MARCH 18
*Speedsters = Race Week (for all those doing the 10 Miler) = see mileage below MONDAY March 18 *Speedsters = 4-5 miles at 75% with 4 x 10 second flat surface surges WEDNESDAY March 20 ***Please join me at 5:30am outside the UVa track for the following: *Speedsters racing the 10 Miler = 4-5 miles total -3 x 200 right at your targeted 10 miler goal pace (no faster! Practice) -then 3 x 200 at 103-104% of 10 miler pace -finish with 3 x 200 at 107-109%. Take a slow 200 jog recovery in between each 200. *Speedsters NOT racing the 10 Miler = 15 x 200 in three sets of five as follows: -1st set: 103-104% of 10 miler pace -2nd set: 105-108% -3rd set faster! Take a very brief rolling and active 100 recovery in between each 200 and a 200 recovery in between the sets. SATURDAY March 23 *Speedsters = All the best at the Ten Miler! Please come see me this week for a quick chat to go over your race plan. -Speedsters not racing the 10 Miler = 3 x 1.5 miles on the road starting at 100% of 10 miler pace and going to 104% or faster by the last one. Take a 4 minute slow recovery in between each. SUNDAY March 24 Come join us for 4-5 social miles (at 80% of MP or 75% of 10 miler pace) at 6:45am at Greenberry’s
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WEEK of MARCH 11 *Speedsters = Taper week for 10 Miler! Normal mileage except shorter and easier on Saturday. MONDAY March 11 *Speedsters = 4-5 miles at 75% of 10 miler pace with 4 x 15 second hill surges WEDNESDAY March 13 ***Please join me at the UVa track at 5:30am for the following workouts: *Speedsters who did NOT race the Haven 8K = 2 x 1 mile/2 x 800/ 2 x 1 mile. Take a slow 4 minute jog in between the miles and a 3 minute slow jog in between the 800’s. Leah will post my suggested paces on blog and social media. *Speedsters who raced the Haven 8K = 6 x 800 at 103-106% of 10 mile pace with a 45-60 second active jog in between each. SATURDAY March 16 **Speedsters = Two options: 1. 7 miles total with miles 4, 5 and 6 all as a fartlek of 60 seconds at 112% followed by 30 seconds slow (for all three miles). 2. The Sugar Hollow Bridges 5K…great flat race! SUNDAY March 17 Come wearing your green for 4-5 social 80% miles at 6:45 at Greenberry’s  WEEK of MARCH 4 **Remember: you get bonus points from your coach if you run SLOWER than I recommend (is except for the pace and speed miles). ****IMPORTANT: Please do NOT run any of my suggested form SURGES if you are prone to calf, Achilles, P.F. or hamstring issues! *Speedsters: -5K-10K folks = ~25 miles -10 Miler crew = ~30-35 miles MONDAY March 4 *Speedsters = 4-6 miles at 70% of 10 mile pace with 6 x 15 second hill surges WEDNESDAY March 6 **Please join me at 5:30am at the UVa track for the following workouts. *NEW? Please get in touch with me BEFORE Wednesday. Thanks! ***IMPORTANT: It’s going to be very cold, so layer up and make sure to do some extra dynamics! *Speedsters =Two options: A. Those racing the Haven 8K: 8 x 300 in two sets of four, starting at 102 and working to 106% of 10 miler pace with an active rolling 100 recovery in between each. B. Those NOT racing the Haven 8K: 3 x 1000 (2.5 laps) with a slow 3 minute jog in between each/followed by 4 x 400 at with a brief and active 100 recovery in between each/2 minute jog and then finish with 2 x 1000 faster than the first 1000’s with the same 3 minute recovery in between each. SATURDAY March 9 *Speedsters = Two options: A. The Haven 8K as a race or progression workout! B. Those NOT racing the Haven 8K: *5K-10K crew = 9 miles as follows: -4 miles at 70% of 10 miler pace -3 miles at 100% -1 mile at 103% -1 mile at 70%. *10 Miler crew = 13 miles as follows: -7 miles at 70% of your 10 miler pace -followed by 2 miles at 96% -3 miles at 100% or faster -1 mile at 70% SUNDAY March 10 Come join your coach and a bunch of other folks, much more fun than me, for 4-5 social running or walking miles at 6:45am at Greenberry’s. We had 14 runners and 8 walkers this past week!  Ugh! I had to mark the 3k course in Bellair this evening because I won’t be able to do it early tomorrow morning but I fear that the heavy rain may wash all my markings away. So, The keys are: the start is at our usual place and the 3K is at the fire hydrant on your right just as you’re heading up that shorter hill right before the pond. Sorry I won’t be there to show you and cheer you on. WEEK of FEBRUARY 25
*Speedsters: -5K-10K = 25-30 miles or more -10 Miler = 30-35 miles or more MONDAY February 25 *Speedsters = 5-7 miles at 70% of 10 miler pace with 6 x 15 second hill surges WEDNESDAY February 27 **Please join me at 5:30am the UVa track for the following workouts: *Speedsters = 1 mile/4 x 800/1 mile (I’ll have Leah send you my suggested paces) Take a slow 4-5 minute recovery after the mile and 3-4 minutes after each 800 -Finish with 4 x 8 second flat surface from surges SATURDAY March 2 *SPEEDSTERS = I’d suggest Bellair for this workout as many of your spring races are on hilly courses but, if you are prone to hamstring, calf or Achilles issues, you should defer to a flatter course like Sugar Hollow or Riverview. I’ll have the course marked in Bellair but will not be able to be there. I’d suggest meeting as groups at the track parking lot and running over to Bellair. -4 x 3K (a quarter mile shorter than our usual 2 mile course) with a slow 5 minute jog recovery in between each. Run the first 3K at 100-102% of 10 mile pace but then try running each of the next three faster. So, maybe in the 103-106% of 10 mile pace range for the last three. SUNDAY Please come join us at 6:45 at Greenberry’s for 4-5 social miles at 75-80% of marathon pace (70% of 10 miler pace). IMPORTANT WEDNESDAY WEATHER ALERT: As of now,the weather is looking very dicey for this Wednesday morning. So, if it’s still looking that way by tomorrow evening at 7:30, I’ll get a message out to you letting you know that we’ll be meeting on TUESDAY morning instead. Stay tuned tomorrow evening… Thanks for making my coaching journey so rewarding! Mark 434-293-3367 (day phone) 434-962-1694 (text anytime) WEEK of FEBRUARY 18 ****Remember: pool miles count towards your weekly mileage! *Speedsters: -5K-10K racers = ~25-30 miles or more (80% AHR/20% faster) -10 Miler/Half = ~30-35 miles or more (85% AHR/15% faster) MONDAY February 18 Less AHR miles today with NO surges since there’s a really good chance we’ll be working out at the track on Tuesday morning this week. *Speedsters = 4-5 miles at 70-75% of 10 miler pace WEDNESDAY February 20 (or maybe TUESDAY February 19) ***Please join me at 5:30am at the UVa track for the following “Spartans”. The forecast is looking very dicey for Wednesday morning, so there’s a really good chance that I will be moving our speed workout meeting time to TUESDAY morning. I’ll let you know by tomorrow (Monday) evening at 7:30. Thanks forstaying loose! *Speedsters = “SPARTAN” as follows: -1600 (4 laps) on the track at 93-98% of 10 miler pace -800 off at 90-93% -1200 (3 laps) on at 99-101% -800 off at 90-93% -800 on at 102-105% -800 off at 90-93% -400 on at 107-110% -800 off at 90-93% -200 on fast but relaxed! After completing the 200, do 4 x 8 second flat surface surges with a long slow recovery in between each. THURSDAY February 21 PLEASE NOTE: To make up for the lower mileage on Monday,this week, I might suggest going a bit longer and adding some hill surges as follows, to your Thursday run (since we probablywon’t be going hard on Wednesday this week): ***REMEMBER: Do NOT run the hill surges if you’re prone to Achilles, calf or hamstring issues! *Speedsters = 5-6 AHR miles with the following surges on a moderate hill: -2 x 20 seconds -2 x 10 seconds -2 x 25 seconds -2 x 10 seconds -2 x 30 seconds *BB Group #1 = 7-8 miles at 80% with the following surges on a moderate hill: -2 x 20 seconds -2 x 10 seconds -2 x 25 seconds -2 x 10 seconds -2 x 30 seconds *BB Group #2 = 7-8 miles at 80% with the same hill surges as Group #1 *BB Group #3 = 6-7 miles at 80% with the following surges on a moderate hill: -2 x 20 seconds -2 x10 seconds -2 x 30 seconds SATURDAY February 23 ***Please find courses that closely mimic the terrain of your race course. -Make your first few miles your slowest. -Practice hydrating throughout. -Get something in your gut within 20 minutes of completing the run. *Speedsters: -5K-10K racers = 9-11 miles at 70-73% of 10 miler pace with the last mile at 100% -10 Miler/Half racers = 15-17 miles at 70-73% with the last 2 miles at 100% SUNDAY February 24 Happy Birthday to our Andrew Z.!! Come join us at 6:45 at Greenberry’s for 4-5 social running miles at 80-85% or 4 walking miles |
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