MONDAY AUGUST 6
4-6 AHR miles with 6 x15 second hill surges
WEDNESDAY AUGUST 8
**Please join me at the UVa track parking lot at 5:30am for the following workout.
Questions about pacing or any other facet of the workout? Then please give me a shout BEFORE Wednesday.
After a slow warmup and lots of dynamic drills.
-Slow 2 minute recovery
-8 x 400 with a brief 100 recovery in between each
-take a slow 2 minute recovery after the last 400
-1 mile faster than the first one!
**I’ll have Leah POST on the Speedsters Blog you my suggested paces for the miles
***Away on vacation? Then please try to find a track or course so as to simulate this workout.
***NEW? Then please contact me BEFORE Wednesday.
SATURDAY AUGUST 11
**Please meet me at Riverview all warmed up and ready to go at 6:45 for the following workout:
-1 mile loop on the flat section of the course (I’ll explain it) at around 10K pace
-run the hilly Market-Chesapeake loop surging the hills and actively recovering on the descents.
-Repeat this circuit loop but run this second one faster than the first one!
SUNDAY AUGUST 12
*Come join your slow coach at 6:45am for 4-5 social miles from Greenberry’s.
2021 Annual Message