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MONDAY December 31 *Those racing on Tuesday should either take the day off or run 2-3 AHR miles. *Those NOT racing = 4-5 AHR miles with 4 x 15 second flat surface surges at the end of the run TUESDAY January 1 **All the best to those racing the NYD5K! Remember to take itout slow for the first half mile…don’t start “racing” until after the half mile and even then, don’t go all out. Don’t get passed after the half mile mark! WEDNESDAY January 2 ***Please join me at the UVa track at 6:00am (this will be our last Wednesday at 6:00…we will return to our normal 5:30 time NEXT week) for the following: *”Cameron Crazies Circuits” with a twist! -Run one half mile loop as a fartlek by charging the uphills and cruising actively on the downhills. -Run the second loop at HMP -Do this two lap circuit a total of three times (so, 3 miles total). Try to run each circuit faster! I’ll have the half mile loop marked. *Don’t feel like “working out” yet? Then come join the folks who will be running 5-6 social AHR miles. SATURDAY January 5 *Those aiming for the 10 Miler or a Spring Half = long AHR run (add 1-2 miles to your most recent long run). In the last mile of the total run do 4 x 20 second HILL surges. *Those aiming for the 5K-10K race distances = long AHR run (add 1 mile to your most recent long run). At the very end of the total run do 3 x 20 second HILL surges. SUNDAY January 6 ***Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s in Barracks.
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WEEK of DECEMBER 24
*Speedsters = keep gently building your AHR mileage base. I’d like to see you up in the 25-30 mile range by the time we get to mid-January. MONDAY December 24 *Everyone else = AHR base building miles WEDNESDAY December 26 **Please join me at the UVa track at 6:00am for the following workouts and group runs. Please note that we are no longer at the AHS track and will now be at the well-lit UVa track *Speedsters = two choices: 1. those racing the NYD5K = 12 x 200 with a slow 200 jog in between each. Break it into 3 sets of four with the first set at your targeted 5K pace. Then, get faster with each set. 2. Not racing? Then run 5-6 AHR social miles SATURDAY December 29 *Speedsters = AHR base building miles SUNDAY December 30 **Please join us for 4-5 social miles at 6:45 at Greenberry’s Thanks to our friends and neighbors at the university, starting tomorrow morning, the gates will be open AND the lights will be on at 5:30 am! This will happen everyday, from Monday through Friday, and every week (in addition to the evening hours). Yippee!
We are so very grateful for this wonderful gift to our running and walking community and owe our deep gratitude to the athletic department at UVa. Cheers! Coach Mark WEEK of DECEMBER 17
*Speedsters = lower key mileage, as this is still your recovery time before we head into the next big training cycle, which starts in early January! AHR = run as SLOW as it takes to feel very comfortable. You should be able to easily talk while running these key miles. WEDNESDAY December 19 ***Please come join us at the AHS track at 6:00am for the following workouts or simply for some social AHR miles. Cynthia and I will be on our way back from Connecticut on Wednesday morning, so I’m sorry I’ll be missing you. Please text me with any questions about the workout, especially if you’re new to the group. *Speedsters wishing to race the NYD5K = 15 x 200 with a very brief and active 100 meter recovery jog in between each. Run it as 3 sets of five, with the first set at 5K pace and getting faster with each set. All other Speedsters = social AHR miles FRIDAY December 21 ***SPECIAL RUN: Come join us for our annual Holiday running tour of UVa Grounds (with some special surprises along the way). We use Kenny’s Birthday as an excuse but the overall theme is to celebrate the special running relationships and wonderful friendships we share throughout the year. So, no gifts…just bring your fun selves and let’s have our usual good time! We’ll be leaving from the Ragged Mountain parking lot at 5:45 (please park there) and will return for some baked goodies and coffee upstairs above Starbucks. SATURDAY December 22 *Speedsters = regular base building AHR miles SUNDAY December 23 **Please come join us for 4-5 social miles at 6:45 at Greenberry’s. Hi, Everyone,
Due to the snow covered track, black ice on much of the sidewalks and pavement, plus the low temps they’re calling for again in the morning, I’m calling off the group workout for tomorrow morning. Sorry about this. I hope to see many of you Saturday morning at the Men’s Four Miler. Cheers! *WEDNESDAY December 12
Please join me at the AHS track at 6:00am for one of the few choices below: Option A. Those racing the Men’s Four Miler = 4 laps of straightaway surges (jog the curves). Start at your targeted race pace and pick it up as you proceed. Option B: Those wishing to race the NYD5K but not racing the Four Miler = 2 x 1.5 miles with a 4 minute slow jog in between each. I’ll have a course mapped out for you that is 800 on the track followed by 800 off and then finishes with 800 back on the track. Run the first 1.5 miler at 10K-10 mile pace and try to run the second 1.5 miler as close to 5K pace as possible. Option C: Those looking to get in some social AHR miles = 5-6 conversational pace miles SATURDAY December 15 ***Come join us as a racer or volunteer for The Men’s Four Miler! SUNDAY December 16 Our Annual Winter Solstice Run around the RTF. Meet at Greenberry’s at Barracks at 7:40am. Week of December 3
MONDAY = 4-5 AHR miles with 5 x 15 second hill surges WEDNESDAY = meet at the AHS track at 6:00am Folks who are racing the Men’s Four Miler or NYD5K: -2 x 800 at 5K pace with a slow 2 minute jog in between each. -followed by 4 laps of surging the straights and actively jogging the curves -75-90 second jog after the 100’s -Finish with 2 x 800 faster than the first two! SATURDAY Long base building AHR run with the last 3 miles at your MP-HMP. Call me with any questions you might have about the length of this for you personally. SUNDAY Come join us for 4-5 social miles at 6:45 at Greenberry’s Barracks. |
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