This week's workouts (6/18/18)

WEEK of JUNE 18
***Suggested mileage = keep adding about 5-10% to your weekly mileage until we get to your recovery week (the week of July 2).

MONDAY June 18
(3rd longest mileage run of the week)
4-7 AHR miles with 6-8 x 15 second flat surface surges (focus on form). 
Please do not miss these surges, unless you have hamstring, calf or Achilles issues.   
My recommended day for a Formula type workout (subs and counts for your Monday mileage)

WEDNESDAY June 20
(Second longest mileage day of the week) 
***Please come join me at the UVa track parking lot at 5:30am for the following workout (A Speedster favorite): 
“SPARTAN” time…6200 meters of continuous joy, as follows:
-1600 on the track at HMP-10 mile pace
-800 off the track (400 out and 400 back) at MP (no slower)
-1200 on the track faster
-800 off at MP
-800 on the track faster
-800 off at MP
-200 on the track very fast but relaxed (no straining)!  
***After you finish the Spartan we’ll have five quick minutes of core cooldown. I love how so many of you have been good sports by doing these fun drills the last few weeks. Please join us.  

*****NEW? Then please call, text or, better yet, stop by to chat with me about what’s the best way to get you engaged with “speed”, BEFORE Wednesday morning. Thanks! We look forward to welcoming you.    
 
SATURDAY June 23
(Longest mileage day of the week) 
After warming up and doing your dynamic drills head into the following workout at Riverview:   
- 1 x 1.5 miles (from the “S” at the entrance to the Park to Free Bridge) at HMP-10 mile pace.  
- After a 60 second jog, head straight into 6 x surging the flight of stairs on the other side of the bridge. Focus on lifting your knees as you work your way up the steps (do not skip any steps). Walk back down the steps and try to get back up the next flight faster than the previous. 
- After the fifth and final flight of stair surges take a 2 minute slow jog recovery. 
- Then finish with another 1.5 mile run along the same route,going back, but faster than the first one (~10K pace or faster) 
***Can’t make it to Riverview? Then please find a flatter 1.5 mile course with a hill or steps at the end. No steps? Then find a hill and go 5 x 20 seconds up it instead. 

SUNDAY June 24
Come join us for 4-5 relaxing and social miles at 6:45 at Greenberry’s at Barracks