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:

1. Five mile “progression run/time trial” as follows: 1 mile on the track at HMP/800 off the track faster/1 mile on the track faster/800 off faster/ 1 mile on faster/ 800 off faster/ 800 on fastest! I’d like to see you average around 10K pace for the total run.
2. 5K time trial as follows: 1 mile on the track/800 off/1 mile on/800 off/200 meters fast on the track!
3. 7200K “Spartan” as follows: 2K (5 laps) on the track at HMP or slightly faster/800 off at MP or slightly slower/1600 on the track at 10K pace/800 off at MP/800 on the track at 5K pace or faster/800 off at MP or faster/400 on the track fast!

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)!