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Suggested MILEAGE for the WEEK of JANUARY 1
***pool miles count! *March marathoners = ~50-55 total miles (or more) *April marathoners = ~45-50 miles (or more) *May marathoners = ~35 miles (or more) *Ten Miler crew = ~20-30 miles (or more) MONDAY January 1 *NYD5K racers: Remember to do LOTS of “dynamics” prior to the start of the race, as it’s going to be cold. And, because of that cold, please take it out extra slow for the first quarter mile, so as to give your body a fair chance to warmup. If you’re lined up in your proper pace group, then try to not pass anyone in the first quarter mile! During the rest of the race, stay comfortable on the ascents (lift your knees up), really lean into and fly down the gentle descents and try to be competitive on the flat sections of the course. Also, make the cold your friend by not complaining about it and by dressing properly (tights are a must, as your legs will perform more efficiently if they’re not cold). Those NOT racing: *March marathoners = 7-8 AHR miles with 8 x 15 second hill form surges *April marathoners = 6-8 AHR miles with 6 x 15 second hill form surges *May marathoners = 5-6 AHR miles *Speedsters/Ten Miler crew = 4-6 AHR miles with 6 x 15 second hill form surges WEDNESDAY January 3 ***IMPORTANT: Please note that we will meet back at the CHS track at 5:30 this week. *Those who raced on Monday should run 4-6 AHR miles ****IMPORTANT: The following workouts apply to those who did NOT race on Monday! *March marathoners = 4 mile progression run as follows: 800 on/800 off x 4. Start at MP for the first 800 and then start picking it up from there. Try to be hitting close to 5K pace for the half mile. Your overall average should be somewhere in the 10 mile range or slightly faster. *April marathoners = 4 miles at MP (each mile can be a half mile on the track followed by our usual half mile off the track. Repeat this four times and you’ve got it! *May marathoners = 6-8 AHR miles *10 Miler/Speedsters = 3 mile progression run as follows: 800 on the track/followed by 800 off x 3. Start at MP-HMP and get faster with each half mile. Your overall average should be faster than 10 mile pace! *”Just running” crew = 5-7 AHR social miles SATURDAY January 6 ****Try to find a course that somewhat resembles the terrain of your big race. *March marathoners = 18 miles at AHR with the last 2 miles at MP *April marathoners = 16 miles at AHR *May marathoners = 10-11 AHR miles *10 Miler crew = 7- 11 AHR miles or, essentially, I’d like to see you add 1 mile to your most recent long run. SUNDAY January 7 Come join us for 4-5 AHR social miles at 6:45 at Greenberry’s. Suggested MILEAGE for the WEEK of JANUARY 1 ***pool miles count! *March marathoners = ~50-55 total miles (or more) *April marathoners = ~45-50 miles (or more) *May marathoners = ~35 miles (or more) *Ten Miler crew = ~20-30 miles (or more) MONDAY January 1 *NYD5K racers: Remember to do LOTS of “dynamics” prior to the start of the race, as it’s going to be cold. And, because of that cold, please take it out extra slow for the first quarter mile, so as to give your body a fair chance to warmup. If you’re lined up in your proper pace group, then try to not pass anyone in the first quarter mile! During the rest of the race, stay comfortable on the ascents (lift your knees up), really lean into and fly down the gentle descents and try to be competitive on the flat sections of the course. Also, make the cold your friend by not complaining about it and by dressing properly (tights are a must, as your legs will perform more efficiently if they’re not cold). Those NOT racing: *March marathoners = 7-8 AHR miles with 8 x 15 second hill form surges *April marathoners = 6-8 AHR miles with 6 x 15 second hill form surges *May marathoners = 5-6 AHR miles *Speedsters/Ten Miler crew = 4-6 AHR miles with 6 x 15 second hill form surges WEDNESDAY January 3 ***IMPORTANT: Please note that we will meet back at the CHS track at 5:30 this week. *Those who raced on Monday should run 4-6 AHR miles ****IMPORTANT: The following workouts apply to those who did NOT race on Monday! *March marathoners = 4 mile progression run as follows: 800 on/800 off x 4. Start at MP for the first 800 and then start picking it up from there. Try to be hitting close to 5K pace for the half mile. Your overall average should be somewhere in the 10 mile range or slightly faster. *April marathoners = 4 miles at MP (each mile can be a half mile on the track followed by our usual half mile off the track. Repeat this four times and you’ve got it! *May marathoners = 6-8 AHR miles *10 Miler/Speedsters = 3 mile progression run as follows: 800 on the track/followed by 800 off x 3. Start at MP-HMP and get faster with each half mile. Your overall average should be faster than 10 mile pace! *”Just running” crew = 5-7 AHR social miles SATURDAY January 6 ****Try to find a course that somewhat resembles the terrain of your big race. *March marathoners = 18 miles at AHR with the last 2 miles at MP *April marathoners = 16 miles at AHR *May marathoners = 10-11 AHR miles *10 Miler crew = 7- 11 AHR miles or, essentially, I’d like to see you add 1 mile to your most recent long run. SUNDAY January 7 Come join us for 4-5 AHR social miles at 6:45 at Greenberry’s.
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Suggested MILEAGE for the WEEK of DECEMBER 25
****Been running more than my suggested weekly mileage? If so, then simply reduce your mileage, this “recovery” week, by at least 30% from what you’ve been running. *March marathoners = “recovery week” = ~35 miles *April marathoners = “recovery week” = ~30 miles *May marathoners = 20-25 miles *NYD5K = race week taper mileage *Ten Miler trainers = ~20-25 miles MONDAY December 25 If you can get in some mileage great, otherwise, simply enjoy the holiday! WEDNESDAY December 27 ***Please come join us at the UVa track parking lot at 6:00am for one of the following options. *March marathon = we will be heading over to Cameron Lane (just off Ivy Road across from 7-11) for 6 x “Cameron Crazies”. Each Crazy is a half mile hilly loop, where you will work the uphills and actively coast on the downhills. I’ll explain in detail when we get over to Cameron Lane…the half mile course will be marked. *Ten Miler crew = 4 x Cameron Crazies *April marathon = 3 x Cameron Crazies *May marathon = 4-6 relaxed AHR miles *NYD5K folks = 2 x Cameron Crazies *”Just Running” crew = 4-6 relaxed AHR miles SATURDAY December 30 ***IMPORTANT NOTE to March and April marathoners: if you’re planning on racing the NYD5K, please consult with me so I can adjust your Saturday workout. *March marathoners = 12-13 miles total as follows: -2 miles at the same pace you plan to run the first 2 miles on race day -10 miles at MP (hydrate and energy gels throughout) -half to full mile jog at AHR *April marathoners = 10 miles total with the middle 3 miles at MP *May marathoners = 6-8 AHR miles *Ten Miler folks = 6-8 AHR miles *NYD5K = 3-4 AHR miles SUNDAY December 31 Please come join me and others for a very social 4-5 miles, plus coffee and fellowship afterwards. 6:45am at Greenberry’s. Suggested MILEAGE for the WEEK of DECEMBER 18
***pool miles count too! -Running more than my suggested mileage? Great! *March marathoners = ~50-55 miles *April marathoners = 40-45 miles *May marathoners = 30-35 miles *NYD5K folks = ~20-30 miles *Speedsters (not racing the NYD5K) and all others = recovery social miles MONDAY December 18 *March marathoners = 7-9 AHR miles with 6 x 15 second FLAT surface form surges *April marathoners = 6-8 AHR miles with 6 x 15 second HILL surges *May marathoners = 4-5 AHR miles WEDNESDAY December 20 ****Please meet me at the UVa track parking lot at 6:00 am for the following: *March marathoners = “Park Circuits” as follows: -2 minutes faster (~5K pace) followed by 60 seconds slower for one mile (two loops around The Park) -immediately followed by 3 x 30 second hill surges from the cone -Park loops fartlek again -3 x 30 second hills again - Park loops fartlek but run this mile the fastest! -JAG steps x 1 *April marathoners = 5 x half mile at MP, down at The Park, with an active 45 second jog in between each. *May marathoners = AHR miles (with “just running” crew) *NYD5K crew = 12 x 200 in three sets of 4. Start the first set at 5K pace and pick it up for each set. Run the last two sets fast but relaxed. No straining! Take a 200 slow jog in between each 200 and a 300 jog in between the sets. *”Just running” = 4-6 social AHR miles resolving the problems of the world! FRIDAY December 22 *Kenny’s Birthday run = Park in Ragged’s lot at 6:00 am for a slow 4 mile running tour of Jefferson’s Grounds. Circle back for coffee at Starbucks or Bodo’s and a birthday pat on the back to our dear friend (and B.B. charter member) Kenny Ball. SATURDAY December 23 *Come join our 10 Miler Training Program folks at 8:00 am at the UVa track…Program #5 and #6 are running in the 8-10 mile range *****IMPORTANT: please remember that your AHR pace (Aerobic Heart Rate… conversational pace) should be at least 1-2 minutes slower than your targeted MP! You should feel totally 100% comfortable on these AHR runs! Try to think of it as your coach giving you bonus points for the slower you run them. So, the slower you run these long run AHR miles the better you will feel over the long haul… really! *March marathoners = 16 AHR miles, with the last mile at MP *April marathoners = 14 AHR miles *May marathoners = 8-10 AHR miles *NYD5K folks = 7-8 miles total as follows: -2 miles at AHR -12 minutes at 10K pace (start around 10 mile-HMP pace for the first 4 minutes and then work it down to 10K-8K pace) -90 second AHR jog -8 minutes at 5K pace -90 second AHR jog -4 minutes fast (sub 5K pace)! SUNDAY December 24 Christmas Eve run…Meet at Greenberry’s at 6:45 am for 4-5 AHR miles…fellowship and coffee to follow. SUGGESTED MILEAGE (please note that it’s a bonus if you’re doing more than my suggested mileage!):
*Speedsters still looking to race the NYD5K = 20-30 miles *All else = chill miles…in other words take off your watch and run whatever relaxed recovery miles you feel like getting in) MONDAY December 11 ***Please note that there’s a group that meets every Monday at the Garth road end of Ridge for the 4-6 AHR hilly miles. All are welcome! WEDNESDAY December 13 ***Please meet me outside the UVa track at 6:00am for the following options: *SPEEDSTERS looking to race the NYD5K: -2 x 800 with a 3 minute slow jog in between each…at 5K pace -4 x 200 at a fast but relaxed pace with a slow 200 jog in between each -2 x 800 faster than the first set! ***”Just Running” = 4-6 social AHR miles SATURDAY December 16 ****Winter Solstice RTF Trail Run…8:00 at Greenberry’s. *Speedsters racing the NYD5K = 7-8 miles total with the middle 4 miles at 10 mile-HMP or faster (remember: 10 mile pace is about 30-35 seconds slower than 5K pace and HMP is about 35-45 seconds slower) MONDAY December 4
***There is a standing group that meet at the Garth end of Ridge road every Monday at 5:45 for 4-6 hilly but relaxed miles. They often solve the problems of the world, while on this run, too! **Those wishing to run the NYD5K should add 6 x 15 second FLAT surface surges to the latter portion of their run. WEDNESDAY December 6 *** Meet at UVa track at 6:00am *Those simply running = 4-7 AHR miles *NYD5K folks = -2 flat Park loops of 60 fast-30 slow -6 x 30 second hills -2 more loops of 60 fast-30 slow but try to run it faster than the first set! SATURDAY December 9 *5K folks = long AHR miles (6-10) or come join us at the Ten Miler Training Program for some relaxed miles with our new Group 6 folks. SUNDAY December 10 *Group Run of 4-5 AHR miles with coach from Greenberrys at 6:45am |
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