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MONDAY August 28 *Those racing the Four Miler = 4-5 AHR miles with 4 x 15 second hill surges All else = 6 x 20 second hill surges WEDNESDAY August 30 ***Please meet at the UVa track at 5:30. *Those racing the Four Miler = 6 x 100 straightaways at a fast pace but not sprinting. I don’t want any sore legs on Saturday morning, so maybe start at race pace and gradually pick up the pace. Slow jog the 100 meter curves as a recovery. *All others = 5 x 1000 at a faster pace with a slow 3 minute jog in between each (I will send my suggested paces to Leah). SATURDAY September 2 ***All the very best to our Four Miler racers! *All others = long AHR run…as slow as it takes to feel comfortable (add a mile to your most recent long run). You may move this run to Sunday if you’re helping us at the Four Miler. If you do this, then please run very short or not at all on Monday(9/4). 
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Hi, Everyone, We’re still looking for help for The Cup (8/29) and The Women’s Four Miler (9/2). Please text me (434-962-1694) for The Cup and sign up on-line for the Four Miler (womens4miler.com) Please communicate with me if anything is going astray (injury, fatigue, etc.) or if you have any questions about your training. And please let me know if you’re moving your Saturday run to Friday so we can adjust your Wednesday workout accordingly. I hope to see a bunch of you on Wednesday morning. Mark MONDAY August 21 4-6 AHR miles with 6 x 20 second hill surges focusing on form. WEDNESDAY August 23 ***Please join us at the UVa track parking lot at 5:30am -4 laps on the magic carpet starting at 10 mile pace and working down to 10K pace or faster! -2-3 minute slow jog over to the track -2 x 800 with a 2-3 minute slow jog in between each 4 x 200 at a fast but relaxed pace (focus on lifting your feet and knees and using your core to drive your legs) with a slow 200 jog in between each -2 x 800 faster than the first set with the same jog recovery SATURDAY August 26 6-8 miles total with a 2 mile time trial on a flatter surface course. Start slower at 10 miler pace and pick it up with each quarter mile so that you’re really pushing it for the last half mile. Try to average 5K pace or faster for the final time.  ***Suggested weekly mileage = 20-35 miles MONDAY August 14 4-6 AHR miles with 6 x 20 second hill surges (please try to run these…thing of them as strengthening form drills. Use your core to lift your knees and pick your feet gently off the ground). WEDNESDAY August 16 Three options:
SATURDAY August 19 “Riverview Loops” as follows (please try to make it for this important workout): 1 mile on the Market-Chesapeake loop, working the up hills and an active cruise on the descents. Then run a mile loop on the flat paved Riverview path as a 30 second fast-30 second slow fartlek. Run two of these 2 mile loops…no break in between. Try to run the second loop faster than the first one! Try to get in 7-9 miles total (with warmup/workout/cooldown) ****Will post my map of this mixed terrain well balanced course (great prep course for the Four Miler and Pepsi 10K). I want you on these hillier courses as much as possible for these Saturday workouts. Here's the map for Saturdays workout. Start at the little kiosk and head out of the park at a relaxed pace. Turn left. At Market turn right. Work the uphill. Turn right on 18th and keep your foot on the gas peddle on the uphill. Turn right on Chesapeake and take an active recovery on the long downhill...lean into it and let the momentum take you faster down the hill. The mile mark is at the "S" on the left side of the road (across from the Riverview Park sign). Now, taking the upper path, start the fartlek of 30 seconds fast -30 seconds slow. The fast should be quick but relaxed! Follow the path to the right just before the half mile mark as you head back around along the river to the park. At the kiosk you're now at 2 miles and finished with your first loop! Now you're going straight into the 2nd "loop". Try to make the second two mile loop faster than the first. Your average should be around the 10 mile range. Pour water on your head every time you run through the park (every mile)!  MONDAY August 7 5-7 AHR miles with 6 x 15 second Flat surface surges focusing on form (lift your knees with your torso…nose over toes) WEDNESDAY August 9 ***Please meet at the UVa track at 5:30am -2K at 10 mile-10K pace pace -followed by a 2 minute recovery -4 x 200 at a fast but relaxed pace -4 x 1000 with a slow 3 minute jog in between each SATURDAY August 12 8-10 miles total with 2 x 2 miles in Bellair with a 3 minute recovery in between each. Run based on effort but try to hit around 10 mile-HMP pace or faster. Make the 2nd two miler faster! (See Map and photos below)     |
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