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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 WEEK of FEBRUARY 4
*”Speedsters”: -5K/10K racers = 25-30 miles or more (75% at AHR/25% faster) -10 Miler/Half marathoners = 30-35 miles or more (80% at AHR/20% faster) MONDAY February 4 ***PLEASE NOTE: “Surges” should be done at the end of the run. Use your upper body to lift your knees…less leg work and more engagement of your core! Take a long and slow recovery un between each of them. Do NOT run the surges of you’re prone to calf, hammy and Achilles issues. *Speedsters = 4-6 miles at 75-80% with the following flat surface surges: 2 x 8 seconds, 2 x 10 seconds, 2 x 12 seconds WEDNESDAY February 6 ***Please meet me at the UVa track parking lot at 5:30am for one more Wednesday “road” workout. We should be back on the lit UVa track again next week. IMPORTANT: Lots of dynamics before starting your first CC loop. Ease into the first loop, making it the slowest of the day (see below). *Speedsters = “Cameron Crazies” x 7. Run each half mile loop like a fartlek, by surging the uphills and then actively recovering and cruising on the descents. Try to run each loop slightly faster than the previous. Make the first loop somewhere around 93-96% of 10 miler pace. SATURDAY February 9 ***Speedsters = Long slow run Saturday! Hydrate throughout the run. *5K-10K folks = 8-10 miles at 65-75% of 8K pace with the last mile at 90% *10 Miler/Half marathoners = 13-14 miles at 75-80% of 10 miler pace with the last 2 miles at 98-100% SUNDAY February 10 **Come join your coach and a pile of other folks, much more fun than him, for 4-5 social miles at 70-80% at 6:45am at Greenberry’s in Barracks. |
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