Here are a few other tips from your coach to help you with your long distance race journey…
I hope to see you this week! Cheers! Mark 434-293-3367 (day phone) 434-962-1694 (text) WEEK of NOVEMBER 5 *Those racing the Richmond full, half and 8K = Race Week (see below)! *Those racing Philly = Taper Week! 29-32 total miles. *Speedsters 5K-10K folks = 20-30 miles, unless racing this coming Saturday. See me for details. MONDAY November 5 *Race week folks = 4 miles at AHR with 4 x 15 second FLAT surface surges *Philly crew = 5 AHR miles with 5 x 15 second hill surges *Speedsters 5K-10K crew = 4-5 AHR miles with 6 x 15 second hill surges WEDNESDAY November 7 Please meet me at the AHS track at 5:30, when it should be a lot lighter this week, for the following workouts: *Those racing the Richmond full, half and 8K = 4-5 miles total, including 6 x 400 with a slow 90 second jog in between each. Run the first 3 right at MP, then the last 3 as follows/ #4 at HMP/ #5 at 10 mile pace/#6 at 10K pace! *Philly crew = 5 x 1200 with a slow 3 minute jog in between each. Please text me for your specific paces (962-1694). *Those 5K-10K folks not racing this weekend but looking to race in the next month = 12 x 400 in three sets of 4 with a slow 90 second recovery in between each 400 and a 2 minute jog in between the sets. I’ll have Captain Leah send you my suggested paces. THURSDAY November 8 *Those racing the Richmond full or half = 2-3 AHR miles at the exact same pace you plan to run for the first 2-3 miles on race day with 2 x 15 second flat surface surges. FRIDAY November 9 *Those racing the Richmond full or half, who normally run on Friday = 1-2 AHR miles (do NOT run if you normally don’t run on Fridays) SATURDAY November 10 *All the very best to our Richmond crew! I’ll do my best to see you at mile 12 of the half and then miles 17 and 25 of the full. *Speedsters 5K-10K crew = 9 AHR miles with miles 6, 7, 8 as a fartlek of 60 seconds at 5K pace or faster-followed by 30 seconds slow. SUNDAY November 11 *Please join us 4-5 social miles (or 1-2 miles of running or walking for our post Richmond crew) at 6:45 at Greenberry’s.
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