This Week's Workouts (7/9/18)

WEEK of JULY 9

Your weekly mileage should continue to remain the same, if that’s as much as you can currently comfortably handle with your lifestyle, or increase it, if you’d like, by about 10%/week. 

***Please SLOW your AHR pace down by at least 30-60 seconds on those 70+ mornings and 85+ evenings! 

***Your coach’s suggested MILEAGE: 
-I like to see my 5K-10K athletes, when in training for their races, to be in the 20-30 mile/week range.
-And I’d like to have my half marathon crew ultimately get up into the 30-40 mile range. 

MONDAY July 9 
*5K-10K = 4-5 AHR miles with 6 x 15 second FLAT surface surges
*Half marathoners = 5-7 AHR miles with 6 x 15 second FLAT surface surges

WEDNESDAY July 11 
****Please meet Captain Jen at 5:30am at the UVa track parking lot. I’ll be returning from a very short family vacation on Wednesday afternoon and will sadly be missing my favorite morning of the week.
***And speaking of vacation, if you can’t get to the track for the Wednesday workout, please try to find similar terrain wherever you’re at, so as to duplicate the workout.     

-Start on the track with 2 x 800 at 10K-10 mile pace with a brief 60 second recovery in between each
-Run over to the Klockner hill for 6 x 40 second hill surges, working on form as you safely but swiftly work your way up sidewalk along the hill from the stop light picking up your knees as you engage your core and arms. Try to see if you can get farther up the hill with the last three surges.  
-Head back to the track for another set of 2 x 800 but at a faster pace than the first set with the same brief 60 second recovery. 

***Racing at the CTC Track Meet on Thursday? Then please stick to 6 x 20 second surges along the straights.    

***NEW to the group? Then please contact me so we can discuss the safest way to engage you with speed.  

THURSDAY July 12
**CTC All-Comers Track Meet…Come join us but please do NOT run the workout on Wednesday if you plan on racing at this meet.         

SATURDAY July 14
***This is a Long AHR Saturday, where you run your miles as SLOW as it takes to feel “really comfortable”. Start extra early and stay hydrated throughout. Try to find a course with terrain similar to your race courses.  

*5K-10K folks = 8-9 AHR miles 

* Fall half marathoners = 9-11 AHR miles