MONDAY November 26
4-6 AHR miles with 6-8 x 15 second hill surges
WEDNESDAY November 28
**Please come join me at the AHS track at 6:00am for one of the following options:
A. Those racing at Monticello on Saturday = 4-5 AHR miles with 8 x 15 second flat surface surges along the straight stretches if the track.
B. Those looking to workout for a future 5K = 12 x 400 in three sets of four. Run the First set at 5K pace/Second set faster and Third set the fastest! Take a brief 45-60 second recovery in between the 400’s and a 90 second recovery in between the sets.
C. Those looking for some social miles = 5-6 AHR miles together
SATURDAY December 1
A few options:
A. Monticello Holiday 5K…beautiful course (not the all uphill climb to Montalto). Watch the stunning sunrise from the mountaintop!
B. Longer AHR miles (8-10) with a 3 mile “pickup” in the middle at HMP-10 mile pace.
SUNDAY December 2
Come join us for some social AHR running or brisk walking miles at Greenberry’s at Barracks at 6:45am.
WEEK of NOVEMBER 19
The recovery continues:
*Richmond Marathoners need to be running no more than 2-4 miles on any given run this week! Your recovery is the single most important phase of your next training cycle.
*Richmond Half Marathoners = 3-5 mile runs on any given day this week.
*Everyone else, either normal weekly mileage or, if you’re racing, race week cut back mileage
MONDAY November 19
*Those racing a Thanksgiving Day race = 4 AHR miles with 5 x 15 second flat surface surges
*Everyone else, who is still in training for late fall 5K‘s= 4-6 AHR miles with 8 x 15 second HILL surges
WEDNESDAY November 21
Please note that we will be meeting at 6:00am starting this week. Same AHS location, for now.
*Those not racing a Turkey Trot and still in training for a late fall 5K = 5 x 1000 with a slow 3 minute jog recovery in between each. I’ll have Leah send you my suggested paces.
*Those racing a Turkey Trot = 2-3 AHR miles with 3 x 15 second flat surface surges
SATURDAY November 24
*Those still in training for a late fall 5K = 7-8 miles total as follows:
2-3 miles at AHR
-16 minutes at 10 mile pace or faster
-90 second jog recovery
-8 minutes at 10K pace or faster
-60 second jog recovery
-4 minutes as fast as you can handle!
1-2 mile cooldown at AHR
*Those who raced on Thanksgiving Day = 4-5 AHR miles
SUNDAY November 25
Come join us for 4-5 social miles at 6:45am at Greenberry’s
WEEK of NOVEMBER 12
*Those racing Philly on Sunday 11/18 = race week!
*Those who raced the Richmond half or full = RECOVERYweek!
-Marathoners = 1-2 miles/day tops!
-Half marathoners = 2-4 miles/day tops!
*5K-10K Speedsters = 20-30 miles
MONDAY November 12
*Speedsters = 4-6 AHR miles with 8 x 15 second flat surface surges
*Philly marathoners = 4 AHR miles with 3-4 x 15 second flat surface surges
WEDNESDAY November 14
*Please meet me at the AHS track at 5:30am for the following:
-“Spartan 1000’s “:
-400 on the track at 5K pace
-600 off the track at MP (~60-70 seconds/mile slower than 5K pace)
Do this a total of 6 times for 6000 meters total.
Try to pickup the pace of with each 400. So, every time you hit the track pickup the pace for the 400’s!
1 x 400 at the pace you plan to start for the first mile on race daythen go straight into (no break)
3 x 400 at MP
3 x 400 at 10 mile pace
Take a slow 90 second recovery in between each 400 (except after the first starter 400)
*Those racing the Kelly Watt 2 Miler = 6 x 400 at 5K pace with a slow 90 second recovery in between each.
*Those who raced the full of half marathon = slow AHR miles. NO workout…SLEEP IN!
SATURDAY November 17
*Kelly Watt 2 Miler
*Longer AHR run with a 60-30 fartlek for the middle 3 miles.
*Those who ran the Richmond marathon = 2 slow AHR miles
*Those who ran the Richmond half marathon = 3-5 slow AHR miles
SUNDAY November 18
***All the very best to our PHILLY crew!
*Come join us for 4-5 social AHR miles at 6:45am at Greenberry’s
Here are a few other tips from your coach to help you with your long distance race journey…
I hope to see you this week!
434-293-3367 (day phone)
WEEK of NOVEMBER 5
*Those racing the Richmond full, half and 8K = Race Week (see below)!
*Those racing Philly = Taper Week! 29-32 total miles.
*Speedsters 5K-10K folks = 20-30 miles, unless racing this coming Saturday. See me for details.
MONDAY November 5
*Race week folks = 4 miles at AHR with 4 x 15 second FLAT surface surges
*Philly crew = 5 AHR miles with 5 x 15 second hill surges
*Speedsters 5K-10K crew = 4-5 AHR miles with 6 x 15 second hill surges
WEDNESDAY November 7
Please meet me at the AHS track at 5:30, when it should be a lot lighter this week, for the following workouts:
*Those racing the Richmond full, half and 8K = 4-5 miles total, including 6 x 400 with a slow 90 second jog in between each. Run the first 3 right at MP, then the last 3 as follows/ #4 at HMP/ #5 at 10 mile pace/#6 at 10K pace!
*Philly crew = 5 x 1200 with a slow 3 minute jog in between each. Please text me for your specific paces (962-1694).
*Those 5K-10K folks not racing this weekend but looking to race in the next month = 12 x 400 in three sets of 4 with a slow 90 second recovery in between each 400 and a 2 minute jog in between the sets. I’ll have Captain Leah send you my suggested paces.
THURSDAY November 8
*Those racing the Richmond full or half = 2-3 AHR miles at the exact same pace you plan to run for the first 2-3 miles on race day with 2 x 15 second flat surface surges.
FRIDAY November 9
*Those racing the Richmond full or half, who normally run on Friday = 1-2 AHR miles (do NOT run if you normally don’t run on Fridays)
SATURDAY November 10
*All the very best to our Richmond crew!
I’ll do my best to see you at mile 12 of the half and then miles 17 and 25 of the full.
*Speedsters 5K-10K crew = 9 AHR miles with miles 6, 7, 8 as a fartlek of 60 seconds at 5K pace or faster-followed by 30 seconds slow.
SUNDAY November 11
*Please join us 4-5 social miles (or 1-2 miles of running or walking for our post Richmond crew) at 6:45 at Greenberry’s.
2021 Annual Message