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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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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! *Philly crew 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! Cheers! Mark 434-293-3367 (day phone) 434-962-1694 (text) 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. WEEK of OCTOBER 29 * “Race Week” mileage for those racing their full or half this weekend! * “Taper Week” for everyone racing next weekend! -Speedsters Richmond half marathoners = ~20-25 total miles (~80% AHR/20% faster) MONDAY October 29 -Speedsters half marathoners = 4-5 AHR miles with 5 x 15 second hills surges -5K-10K folks = 4-5 AHR miles with 8 x 15 second hill surges TUESDAYS (most weeks)…4 miles with Jim! 6:30am at the steps of Madison Hall, along with 150 other fun like-minded early morning runners! WEDNESDAY October 31 ***Please meet me at the AHS track at 5:30 for the following workouts: - Speedsters Richmond half marathoners = 6 x 800 with a slow 3 minute jog recovery in between each. I’ll have Leah post my suggested paces on blog and facebook. -Speedsters 5K-10K = 4 x 800 with a slow 3 minute jog in between each. 4 x 200 with slow 200 jog in between each. -Those racing 5K this weekend = 8 x15 second surges along the straightaways with a slow jog along the curves. SATURDAY NOVEMBER 3 * Speedsters Richmond Half marathoners Two options: Option A = 8 mile “practice-simulation” run (start this run at or close to the exact starting time of your actual race…also, similar terrain): -First 2 miles at the exact pace you plan to run for the first 2 miles on race day. -1 mile at MP -3 miles at HMP -1 mile faster -1 mile at AHR Option B = Shelter 5K race as fast as you’d like…6-7 miles total *5K-10K Speedsters = Two options: Option A = Shelter 5K race Option B = 7-8 miles total with the middle 5 miles as a progression run (flatter course): -mile 1 = 10 mile pace -miles 2, 3 = 10K pace -miles 4, 5, = faster! SUNDAY November 4 **Come join us for 4-5 social AHR miles at 6:45 at Greenberry’s  WEEK of OCTOBER 22
*Speedsters: -Half marathoners = 30-35 miles 5K-10K = 20-25 miles MONDAY October 22 ***IMPORTANT: If you raced the 5K hard on Saturday, please see my recommendations in parentheses, as I want you totally recovered as we head into Wednesday’s workout. *Speedsters = 4-6 AHR miles with 6 x 15 second hill surges (skip hills if you raced on Saturday) WEDNESDAY October 24 ***Please meet at the AHS track at 5:30am. I may be out of town with Cynthia visiting her mother. So, if that’s the case I’d ask that folks please speak up so you can break into your normal pace groups. ***IMPORTANT reminders: -Please do your best to bring a flashlight or wear a headlamp so we you can see where you’re going and, just as important, your teammates can see you coming. -Warm up, off track, at a VERY comfortable pace with the right zip code folks -Please do lots of dynamic drills before you start the actual speed portion of the workout -Please keep moving, even if it’s at a very slow pace, in between your repeats. *Speedsters: -Half marathoners = 2 x 2 miles with a slow 5 minute jog in between each. -5K-10K = -2 miles -followed by a 4 minute jog -then run 4 x 400 at 5K pace or faster with a 90 second jog in between each -1 mile faster than the 2 mile pace by about 10-20 seconds! ***I’ll have Leah post my suggested paces on blog and Facebook Half Marathoners = 2 x 2 miles with a slow 5 minute jog in between each. I’d suggest, if you want, running 1 mile on the track/800 off (see BB workout above)/then back on the track for 800. *Shawn and anyone who wants to join him = 10:55-11:10 *Ali and Ali and anyone who wants to join them = 11:25-11:40 SATURDAY October 27 *Speedsters = Half marathoners two options (depending on what you feel like you’re missing): A. 16-17 miles at AHR B. 11 miles as follows: -2 miles at AHR -3 miles at MP-HMP -1 mile faster -3 miles at MP-HMP -1 mile faster -1 mile cooldown at AHR 5K-10K two options: A. 9-11 miles at AHR B. After a 2 mile warmup: 4 minutes slightly slower than targeted race pace followed by 1 minute easy x 5. Try to pickup the pace of the 4 minute sections as you proceed. Finish with 1-2 mile cooldown SUNDAY October 28 Come join us at 6:45am at Greenberry’s for 4-5 AHR social miles and to celebrate Linda Scandore’s Birthday. Surely, one of the fittest 68 year olds in town!  WEDNESDAY October 17
**Please meet me at the AHS track at 5:30am for the following workouts: *Speedsters = -1 mile -3-4 minute jog -4 x 800 with a 2-3 minute jog in between each -1 mile faster than the first |
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December 2018
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