Suggested MILEAGE for the WEEK of JANUARY 21
*5K-10K crew = ~25-30 miles (~85% of total mileage at AHR/~15% faster)
*10 Miler-Half Marathoners = ~30-35 miles (~85% of total mileage at AHR/~15% faster)
MONDAY January 21
5-7 miles at 80-85%. End with 8 x 10 second FLAT surface surges (you ran enough hills during Saturday’s workout, so I’m giving your legs a break)
WEDNESDAY January 23
Come join me at the UVa track parking lot at 5:30am for the following workout.
***Please wear reflective gear and your head lamps.
-3 x 1.25 miles at 102-104% of your 10 miler pace with a slow 2 minute recovery at 80-85% pace in between each. I’ll have a fun course laid out for you.
-finish with 4 x 8 second hill surges
***NEW? Then please stop by or call or text me BEFORE Wednesday morning, so we can best determine what’s the best way to safely get you engaged with “speed”.
SATURDAY January 26
*5K-10K folks = 7-9 miles total at AHR with the last mile at 10 mile-10K pace.
Finish with 4 x 10 second hill surges
*10 Miler-Half Marathoners = 11-12 miles total at 80-85% with the last 2 miles at 93-98%
Finish with 4 x 10 second hill surges
SUNDAY January 27
Please join me and many others for 4-5 social miles at 80-85% pace at 6:45am at Greenberry’s at Barracks.
Click here for my lengthy annual Speedsters message.
It's a similar letter to the one I just sent my Boston Marathon group.
I know it's long but I do hope you'll take the time to carefully read ALL of it, not only because it took me many hours to compose but mainly because I hope you'll find it helpful with your overall training experience.
Thanks for always trusting your coach to have your back!
See you Wednesday morning.
WEEK of JANUARY 14
*10 mile-Half Marathoners = 25-30 miles or more
*5K-10K = 20-25 miles or more
MONDAY January 14
The roads and sidewalks will most likely be dicey in the morning, so maybe try to get out in the late afternoon or run indoors on the treadmill or in the pool, if you can. Otherwise, no worries if you can’t get it in!
*10 Miler crew = 5-6 AHR miles with 6 x 10 second flat surface surges
*5K-10K folks = 4-5 AHR miles with 6 x 10 second flat surface surges
WEDNESDAY January 16
**Please, unless you hear from Leah and I on Tuesday evening saying the roads are still with black ice, join us at 5:30am outside the UVa track.
We will be out on the roads for the next few weeks due to the electric work, so please wear a headlamp!
*“Cameron Crazy Circuits” as follows:
IMPORTANT: Do your dynamic drills over at Cameron just before starting the circuit workout.
-1 half mile loop at around MP-HMP followed by the same half mile loop but faster, by running it as a fartlek, where you charge the hills and run active recoveries on the descents.
Run this 1mile circuit three times total.
After completing the three circuits, run back over to the parking lot right next to the track (the quiet one going up to the baseball stadium) and run 4 x 8 second flat surface surges. Then cooldown for a mile.
NEW? Then please call me before Wednesday so we can go over the best and safest way to get you started with the group and speed work.
SATURDAY January 19
***Please meet me at the entrance to Bellair all warmed up (dynamics too) and ready to go at 7:00 for the following workouts (can’t make it to Bellair at that time? No worries…just find another hilly place to do this workout).
*10 Miler-Half marathoners = 2 x 2 miles at HMP (on the uphills) to 10 mile-10K pace (on the downhills) with a slow 3 minute jog in between each. I’ll have the course all marked for you.
*5K-10K crew = 2 x 1.5 miles at 10K-10 mile pace with a 2 minute jog in between each.
Everyone should, after finishing their last portion of the workout, run 4 x 8 second flat surface surges.
SUNDAY January 20
Come join your coach and a pile of folks a lot more fun than me, for 4-5 social AHR miles, at 6:45am at Greenberrys.
P.S. Those wonderful lights at the UVa track will be temporarily turned off from January 14-February 8, due to electric work for the new softball stadium. Not to worry...your coach will have some fun workouts ready to go on the roads in the neighborhoods near the track and at the UVa Park for the Wednesdays (1/16, 1/23, 1/30 and 2/6) during this brief hiatus. Thanks for always being so flexible!
Suggested MILEAGE for the WEEK of JANUARY 7
***AHR (your Aerobic Heart Rate) should be at least 2 minutes/mile slower than your 10 K-10 Miler pace. If using a heart rate monitor, which I recommend, try to stay in the 130-140 range for this ever important AHR pace.
*Those aiming for the 5K-10K racing distances this spring = ~20-25 miles or more (85% AHR/15% faster)
*Those aiming for the 10 Miler-Half Marathon distances = ~25-30 miles or more (85% AHR/15% faster)
MONDAY January 7
4-7 AHR miles with 5 x 10 second hill surges at the very end of your run (focus on form as you use your upper body, arms and backside to lift your knees). These are not sprints, so no straining.
WEDNESDAY January 9
**Please join me at the UVa track at 5:30am for the following workout. Have a question? NEW? Then please get in touch with me BEFORE Wednesday morning.
**IMPORTANT: Do lots of dynamics on the track after your road warmup!
-2000 (5 laps) on the track at HMP-10 mile pace
-800 off the track at MP (~40 seconds/mile slower than 10 mile pace)
-1600 on the track at 10K pace
-800 off at MP
-800 on the track at
-800 off at MP
-400 on the track at sub 5K pace…fast but relaxed!
**Immediately after finishing run over to the railroad bridge and do 4 x 10 second hill surges
TWO MILE TIME TRIAL: Have no idea of what pace your current fitness level is and a bit lost on what your race current potential is? Then let’s go ahead and have you run one of my dreaded 2 mile time trials this Wednesday (or a Wednesday in the near future). Please call me ahead of time so we can go over the strategies on how to successfully run this excellent pace gauge.
SATURDAY January 12
*5K-10K crew = 6-8 AHR miles with 4 x 10 second flat surface surges at the very end of the run
*10 Miler/Half crew = 9-11 AHR miles with 4 x 10 second flat surface surges at the very end of the run.
SUNDAY January 13
***Come join us for 4-5 social AHR running or walking miles at 6:45am at Greenberry’s in Barracks.
MONDAY December 31
*Those racing on Tuesday should either take the day off or run 2-3 AHR miles.
*Those NOT racing = 4-5 AHR miles with 4 x 15 second flat surface surges at the end of the run
TUESDAY January 1
**All the best to those racing the NYD5K! Remember to take itout slow for the first half mile…don’t start “racing” until after the half mile and even then, don’t go all out. Don’t get passed after the half mile mark!
WEDNESDAY January 2
***Please join me at the UVa track at 6:00am (this will be our last Wednesday at 6:00…we will return to our normal 5:30 time NEXT week) for the following:
*”Cameron Crazies Circuits” with a twist!
-Run one half mile loop as a fartlek by charging the uphills and cruising actively on the downhills.
-Run the second loop at HMP
-Do this two lap circuit a total of three times (so, 3 miles total). Try to run each circuit faster!
I’ll have the half mile loop marked.
*Don’t feel like “working out” yet? Then come join the folks who will be running 5-6 social AHR miles.
SATURDAY January 5
*Those aiming for the 10 Miler or a Spring Half = long AHR run (add 1-2 miles to your most recent long run). In the last mile of the total run do 4 x 20 second HILL surges.
*Those aiming for the 5K-10K race distances = long AHR run (add 1 mile to your most recent long run). At the very end of the total run do 3 x 20 second HILL surges.
SUNDAY January 6
***Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s in Barracks.
WEEK of DECEMBER 24
*Speedsters = keep gently building your AHR mileage base. I’d like to see you up in the 25-30 mile range by the time we get to mid-January.
MONDAY December 24
*Everyone else = AHR base building miles
WEDNESDAY December 26
**Please join me at the UVa track at 6:00am for the following workouts and group runs. Please note that we are no longer at the AHS track and will now be at the well-lit UVa track
*Speedsters = two choices:
1. those racing the NYD5K = 12 x 200 with a slow 200 jog in between each.
Break it into 3 sets of four with the first set at your targeted 5K pace. Then, get faster with each set.
2. Not racing? Then run 5-6 AHR social miles
SATURDAY December 29
*Speedsters = AHR base building miles
SUNDAY December 30
**Please join us for 4-5 social miles at 6:45 at Greenberry’s
Thanks to our friends and neighbors at the university, starting tomorrow morning, the gates will be open AND the lights will be on at 5:30 am! This will happen everyday, from Monday through Friday, and every week (in addition to the evening hours). Yippee!
We are so very grateful for this wonderful gift to our running and walking community and owe our deep gratitude to the athletic department at UVa.
WEEK of DECEMBER 17
*Speedsters = lower key mileage, as this is still your recovery time before we head into the next big training cycle, which starts in early January!
AHR = run as SLOW as it takes to feel very comfortable. You should be able to easily talk while running these key miles.
WEDNESDAY December 19
***Please come join us at the AHS track at 6:00am for the following workouts or simply for some social AHR miles. Cynthia and I will be on our way back from Connecticut on Wednesday morning, so I’m sorry I’ll be missing you. Please text me with any questions about the workout, especially if you’re new to the group.
*Speedsters wishing to race the NYD5K = 15 x 200 with a very brief and active 100 meter recovery jog in between each. Run it as 3 sets of five, with the first set at 5K pace and getting faster with each set.
All other Speedsters = social AHR miles
FRIDAY December 21
***SPECIAL RUN: Come join us for our annual Holiday running tour of UVa Grounds (with some special surprises along the way). We use Kenny’s Birthday as an excuse but the overall theme is to celebrate the special running relationships and wonderful friendships we share throughout the year. So, no gifts…just bring your fun selves and let’s have our usual good time! We’ll be leaving from the Ragged Mountain parking lot at 5:45 (please park there) and will return for some baked goodies and coffee upstairs above Starbucks.
SATURDAY December 22
*Speedsters = regular base building AHR miles
SUNDAY December 23
**Please come join us for 4-5 social miles at 6:45 at Greenberry’s.
Due to the snow covered track, black ice on much of the sidewalks and pavement, plus the low temps they’re calling for again in the morning, I’m calling off the group workout for tomorrow morning. Sorry about this.
I hope to see many of you Saturday morning at the Men’s Four Miler.
*WEDNESDAY December 12
Please join me at the AHS track at 6:00am for one of the few choices below:
Those racing the Men’s Four Miler = 4 laps of straightaway surges (jog the curves). Start at your targeted race pace and pick it up as you proceed.
Those wishing to race the NYD5K but not racing the Four Miler = 2 x 1.5 miles with a 4 minute slow jog in between each. I’ll have a course mapped out for you that is 800 on the track followed by 800 off and then finishes with 800 back on the track. Run the first 1.5 miler at 10K-10 mile pace and try to run the second 1.5 miler as close to 5K pace as possible.
Those looking to get in some social AHR miles = 5-6 conversational pace miles
SATURDAY December 15
***Come join us as a racer or volunteer for The Men’s Four Miler!
SUNDAY December 16
Our Annual Winter Solstice Run around the RTF. Meet at Greenberry’s at Barracks at 7:40am.