Suggested MILEAGE for the WEEK of JANUARY 22
***This is a recovery mileage week, so please drop your mileage by about 25-30% from your most recent weekly mileage.
*5K-10K folks = ~15-20 miles
*10 Miler/Half Marathon crew = ~20-30 miles
MONDAY January 22
***FORM SURGES day…please run these surges, focusing on form, by using your arms, glutes and core to lift your knees, towards the latter portion of your total run. Make sure you ease into the surges by making the first few your slowest.
4-5 AHR miles with 6-8 x 15 second FLAT surface form surges
WEDNESDAY January 24
***Come join the crew at 5:30 at the CHS parking lot. Sadly, I’ll be missing my favorite morning of the week as Cynthia and I will be driving home from Connecticut that day. Hopefully Captain Harry will be able to get you started in your pace groups.
***As usual, I’ll have you paired up with the Boston Bound March marathon group, basically doing the same workout minus some, so you can have more company.
-Start with 2 laps on the track at MP-HMP
-then straight into our 1 mile loop of hilly “fartlek” (means “speed play” as in go fast, then go slow) of 30-30
-straight into 2 more laps on the track at HMP-10 mile pace
-no break as you go back into a 1 hilly loop of 60-30
-Finish with a 1200 (3 laps) on the track at a faster pace than the last 2 lapper (~10 mile pace or faster)
SATURDAY January 27
*5K-10K folks = 3 mile progression run as follows:
-first mile at 10 mile pace-HMP
-2nd mile at 10K-10 mile pace
-3rd mile faster!
*10 Miler-Half crew = 5 mile progression run as follows:
-1st mile at MP-HMP
-2nd mile at HMP-10 mile pace
-3rd mile at 10 mile-10K pace
-4th and 5th mile = faster (as fast as you feel like going)!
SUNDAY January 28
Come join us for 4-5 AHR miles at Greenberry’s at 6:45