WEEK of JUNE 24
-5K-10K crew = ~25-30 miles
-Half marathoners = ~25-35 miles
MONDAY June 24
*Speedsters = 4-5 slow miles with 5 x 15 second flat surface form surges
WEDNESDAY June 26
**Please join me outside the UVa track at 5:30 am for the following workouts:
*Speedsters = Thomson-Lewis Mountain circuits x 3-4 as follows:
-Surge gently down Thomson at 100% of 10 miler pace
-then jog over to Lewis Mountain to run a hill fartlek of 30 seconds faster (~107%) followed by 30 seconds of slow jogging all the way up to Alderman. Jog along Alderman and repeat.
Run three total circuits and try to make each circuit faster than the previous one.
*Summer track meet milers = 10 x 200 with a slow 200 jog in between each. Start at 109% of 10 miler pace and work towards 115%. Stay relaxed as you get faster!
SATURDAY June 29
*Speedsters long slow run as follows (rolling to gently hilly course… not flat):
-5K-10K folks = 7-8 miles at 75-80% of 10 miler pace
-Half marathoners = 9-11 miles at 75-80% of 10 miler pace
WEEK of JUNE 17
*Speedsters = “Recovery” week, so please drop your current total weekly mileage by 20-30%
MONDAY June 17
*Speedsters = 4-5 AHR miles (75% of HMP) with 5 x 15 second FLAT surface surges
WEDNESDAY June 19
**Please meet (I won’t be able to make it) at 5:30 am outside the UVa track for the following workouts.
***An IMPORTANT reminder: please make sure you’re doing lots of “DYNAMIC drills” after your slow 2 mile warmup and just prior to your actual speed workout. This is key in injury prevention!
*Speedsters = Cameron Crazies x 6 as follows: Surge the uphills and take an “active” (not too slow) recovery on the downhills. Try to make each half mile loop slightly faster than the previous, so make the first loop your slowest of the six. I’ll have Leah send you a map.
IMPORTANT: Please get into you pace groups back at the track parking lot, before you start your warmup.
SATURDAY June 22
*Speedsters = Flatter course (Riverview, Sugar Hollow, Keene, Piney River):
After a 2 mile warmup at 75-80% of 10 mile pace, run the following “progression” workout (with no break in between the sections):
-2 miles at 96-98% of 10 miler pace
-1.5 miles at 100% of 10 miler pace
-1 mile at 102-103%
-half mile at 104-106% or faster!
-1 mile cooldown at 75%
**NEW to the group this week? Then please text me so we can chat about the most effective way to engage you with the right group BEFORE Wednesday. Happy to help!
SUNDAY June 23
Please come join us for 4-5 relaxed social miles at Greenberry’s at 6:45 am
Suggested MILEAGE for the WEEK of JUNE 10:
5K-10K = 20-25 miles
Half marathon folks = 25-30 miles
MONDAY June 10
*Speedsters = 4-6 miles at 75% of 10 miler pace with 5 x 15 second moderate hill surges focusing on form and using your core to engage your knees.
WEDNESDAY June 12
***Please join me at 5:30 am outside the UVa track for the following workouts:
*Speedsters = “Spartan” as follows:
-1600 on the track at 98-100% of 10 mile pace
-800 off the track (out 400 and back 400) at 90-93% of 10 mile pace
-1200 on track at 100-103% of 10 mile pace
-800 off at 90-93% of 10 mile pace
-800 on at 103-105% of 10 mile pace
-800 off at 90-93% of 10 mile pace
-400 on fast but relaxed!
***Please note that the off (out 400 and back 400) course will start and finish at the base of the track steps, so you’ll get a short recovery in between you on and off’s. I’ll also have it marked for you and will go over this in detail on Wednesday morning before we start.
SATURDAY June 15
***I hope some of you will join me this Saturday for the annual all downhill Bruce Barnes Mile in Greenwood at 9:30. This is a really enjoyable run for the entire family and all abilities!
*Speedsters = Long slow distance run. Please hydrate throughout. Please add a mile to your most recent long run and go at a slow and relaxed pace of ~75% of 10 mile pace.
-5K-10K folks = ~6-8 miles at 75% of 10 miler pace
-Half folks = ~8-10 miles at 75% of 10 miler pace
Hope you’ve had a wonderful weekend.
Please take the time to read these quick updates:
-I do hope many of you will consider joining me for one of the BBBS races this Saturday. The course is stunning and the wonderful cause personally means so much to me. Even if you and your family or friends simply walk it, that would show your support. Thanks!
-Speaking of, I need about 6-8 more VOLUNTEERS for the BBBS races this Saturday. Please text me if you can lend a hand. Thanks so much!
-Please use Adrian’s “Pace Calculator” for figuring out the paces for your recovery and workout runs. Simply plug in the percentages.
-NEW? Then please call or stop by BEFORE Wednesday so I can get to know you better and then get your started on the right foot with the correct pace group and appropriate distance.
-Foam roll every single day, especially your non-running days when you have a tendency to tighten up.
-Congrats to the kids of many of our Speedsters and Boston Bounders, who had great State Meet track performances this weekend, like Will Mackenzie, Ariana DeBoer, Ellie Zarzyski and Cutter Huston to name a few.
I hope to see another huge crowd this week. Last week was awesome!
Suggested MILEAGE for the WEEK of JUNE 3
-5K-10K folks = ~20 miles
-Half marathoners = ~25-30 miles
MONDAY June 3
*Speedsters = 4-5 miles at 70-75% of 10 miler pace (AHR) with 5 x 15 second flat surface surges, with a long jog recovery in between each surge. Run these surges not as sprints but as pickups (110-112% of 10 miler pace) focusing on using your core to lift your knees form as you drive with your arms.
WEDNESDAY June 5
***Please join me at 5:30 am for the following workouts or simply to “just run” (there’s always a group of folks not “working out” but looking to get in some social miles).
**NEW? Please come see me or call me BEFORE Wednesday morning, so we can chat about howto get you safely and enjoyable partnered with the group.
*Speedsters = 3 x 1 mile UVa Grounds Loops. We will start at the 2 mile mark of the 10 Miler course (behind Stadium near AFC) and run to Alderman, up McCormick to just before the ampitheater and back down to Engineers Way. You will then jog slowly along Engineers Way back to the start again. I’ll have the course marked for you and will have Captain Leah send you a map.
Run the miles as follows:
1st = 100% of 10 miler pace
2nd = 102-103% of 10 miler pace
3rd = 103-104% of 10 miler pace or faster
*Bruce Barnes Mile = 400 time trial… fast but relaxed! No straining!
Followed by 15-20 minutes of slow running recovery.
Then run a 800 time trial… fast but relaxed.
Make sure to do extra dynamics prior to BOTH time trials.
SATURDAY June 8
***I do hope everyone will consider coming out to Free Union to race or simply run or walk one of the courses over some of the beautiful 1600 acres of the Chapel Spring Farm. It all benefits Big Brothers-Big Sisters. That would personally mean a lot to me.
*Speedsters = Two options:
1. BBBS 5K or 10K
2. ~6-7 miles total with the middle 3 miles as a fartlek of 60 seconds at 104-108% of 10 miler pace followed by 30 seconds very slow (do this for 3 miles total). Flatter course please.
***Please join me and a pile of other folks, looking to have a good time, for 4-5 relaxed and social miles at 6:45am at Greenberry’s.