This Week Workouts (7/2/18)

Mileage RECOVERY WEEK!

*Those sticking to the 5K-10K racing distances all the way through the fall = recovery week!
So, at least 30% less mileage than you’ve been up to. 

*Those ultimately racing up to 10 mile and the half marathon later this fall = Recovery week!
So, at least 30% less than your current weekly mileage.   

***EVERYONE: Because of the high heat and humidity conditions, please dial back your AHR pace by anywhere from 30-90 seconds/mile until it actually feels comfortable. It’s the effort and not the pace that counts! So, SLOW it down!

p.s. NEW? Then please stop by or call me BEFORE Wednesday so we can decide how to safely start you up with the group.    

MONDAY July 2

*Option 1: those NOT racing on Wednesday = 4-5 AHR miles with 8 x 15 second HILL surges  
*Option 2: those racing a 5K on Wednesday = 3-5 AHR miles with 5 x 15 second FLAT terrain surges  

WEDNESDAY July 4

**Yes, I’ll be at the UVa track waiting to greet and coach you all at our usual time of 5:30am. I’d move it to a later time because of the holiday but it’s going to be another scorcher, so the earlier the better!

**I’ll also be up at Hollymead, helping with the Independence Day 5K later on, for those who are racing.

Three options:

*Option 1 = Race the 5K! Remember to grade it on a curve due to the tough weather conditions. I’ll see you there!

Kiwanis Independence Day 5K
July 4, 2018 - 7:30 a.m. 

*Option 2 = Workout at the track (I’ll be there to time you)

“FUN 400’s” as follows:
-4 x 400 at 5K pace with a 75 second recovery in between each
-4 x 400 faster but with a shorter 60 second recovery in between each
-4 x 400 faster but with an even shorter 45 second recovery in between each

**please grade your 400 times on a curve because of the heat and humidity!

*Option 3= Those racing the CTC track meet on Thursday: run 4-5 AHR miles with 4 x 15 second track surges        

THURSDAY July 5

CTC Track Meet for those in Option #3…Also, if you’ve got kids, this is a really fun event!    

All-Comers Summer Track Meets​
Thursdays in July at 6:30PM​

SATURDAY July 7

Two options:
Option 1: Please meet me at Bellair all warmed up and ready to go at 7:15 for the following workout (I’ll have the loops all marked and ready to go):

*Half marathoners = 3 x 1.5 mile loops with a 4 minute jog in between each. Run the first loop at 10 mile pace or slightly faster, the second one closer to 10K pace and the third loop faster!

 *5K-10K crew = 2 x 1.5 mile loops as above. 

***Please note: that if you don’t want to run long warmup and cooldown, please park over in the physician’s office next to Bellair Market. Please, do NOT park in Bellair! All else, park and run from pour usual starting point at the UVa track parking lot.

Option 2= those who raced on Wednesday: 6-8 AHR miles ​