Long annual message is available online, so I’ll just wish Happy Birthdays Leah W. (today), Lauretta and Mrg T. (Thursday)!
And, as a heads up, registration has opened for the Sugar Hollow Frostbite Four Miler, the second leg of the RaceFest series.
WEEK of JANUARY 18
*Speedsters RF (those training for any or all of the RaceFest series) = 24-28 miles or more
*Speedsters HM (those training for the March Half & other spring races) = 28-32 miles or more
MONDAY January 18
*Speedsters RF = 5-6 miles at AHR with 6 x 12 second hill form surges with a very slow 48 second recovery in between each
*Speedsters HM = 6-7 miles at AHR with one of the 2 of the middle miles at 100% of 10 mile pace on flatter terrain.
WEDNESDAY January 20
***Make sure to do your dynamic drills before starting your track workout portion of the day.
*Speedsters RF = 10 x 300 (¾ of the way around the track) in two sets of five with a rolling/active ( no slow jogging) 100 recovery in between each 300 and a 2 minute recovery in between each set. Run the first set at around 103-106% of 10 mile pace and the second set at 107% or faster!
*Speedsters HM = After your 2 mile AHR warmup, hit the track for the following “on/off” Spartan style workout (CHS, AHS and WAHS are perfect for this hybrid workout):
-2 x 400 on track at 103-104% of 10 mile pace with a rolling/active (not a slow jog full recovery)
-half mile off track at 93-98% of 10 mile pace
-2 x 400 on at 104-105%
-half mile off at HMP (98% of 10 mile pace)
-2 x 400 on at 106%
-half mile off at HMP
-2 x 400 faster but still in control and relaxed!
***After each 400 set and after each half mile off take a very brief 30-45 second recovery before starting the next section.
SATURDAY January 23
*Speedsters RF= 2 x 2 miles in Bellair or on a very hilly course. Run the first 2 miler at around 96-100% of 10 miler pace and the second one at 101% or faster. Take a slow 5 minute recovery in between each. I’ll do my best to remember to mark the course this time!
*Speedsters HM = 10 miles total as follows on a flatter course:
-2 miles at AHR
-2 miles at MP
-4 miles at HMP
-1 mile faster!
-1 mile at AHR
2021 Annual Message