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.
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.
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.
*WEDNESDAY December 12
Please join me at the AHS track at 6:00am for one of the few choices below:
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.
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.
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!
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.
Come join us for 4-5 social miles at 6:45 at Greenberry’s Barracks.
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