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!
434-293-3367 (day phone)
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.