Week of 1/1/18

Suggested MILEAGE for the WEEK of JANUARY 1
***pool miles count!

*March marathoners = ~50-55 total miles (or more)
*April marathoners = ~45-50 miles (or more)
*May marathoners = ~35 miles (or more)
*Ten Miler crew = ~20-30 miles (or more)

MONDAY January 1
*NYD5K racers: Remember to do LOTS of “dynamics” prior to the start of the race, as it’s going to be cold. And, because of that cold, please take it out extra slow for the first quarter mile, so as to give your body a fair chance to warmup. If you’re lined up in your proper pace group, then try to not pass anyone in the first quarter mile! During the rest of the race, stay comfortable on the ascents (lift your knees up), really lean into and fly down the gentle descents and try to be
competitive on the flat sections of the course. Also, make the cold your friend by not complaining about it and by dressing properly (tights are a must, as your legs will perform more efficiently if they’re not cold).

Those NOT racing:
*March marathoners = 7-8 AHR miles with 8 x 15 second hill form surges
*April marathoners = 6-8 AHR miles with 6 x 15 second hill form surges
*May marathoners = 5-6 AHR miles
*Speedsters/Ten Miler crew = 4-6 AHR miles with 6 x 15 second hill form surges

WEDNESDAY January 3
***IMPORTANT: Please note that we will meet back at the CHS track at 5:30 this week.
*Those who raced on Monday should run 4-6 AHR miles
****IMPORTANT: The following workouts apply to those who did NOT race on Monday!

*March marathoners = 4 mile progression run as follows: 800 on/800 off x 4. Start at MP for the first 800 and then start picking it up from there. Try to be hitting close to 5K pace for the half mile. Your overall average should be somewhere in the 10 mile range or slightly faster.

*April marathoners = 4 miles at MP (each mile can be a half mile on the track followed by our usual half mile off the track. Repeat this four times and you’ve got it!

*May marathoners = 6-8 AHR miles

*10 Miler/Speedsters = 3 mile progression run as follows: 800 on the track/followed by 800 off x 3. Start at MP-HMP and get faster with each half mile. Your overall average should be faster than 10 mile pace!

*”Just running” crew = 5-7 AHR social miles

SATURDAY January 6
****Try to find a course that somewhat resembles the terrain of your big race.

*March marathoners = 18 miles at AHR with the last 2 miles at MP

*April marathoners = 16 miles at AHR

*May marathoners = 10-11 AHR miles

*10 Miler crew = 7- 11 AHR miles or, essentially, I’d like to see you add 1 mile to your most recent long run.

SUNDAY January 7
Come join us for 4-5 AHR social miles at 6:45 at Greenberry’s.
Suggested MILEAGE for the WEEK of JANUARY 1
***pool miles count!

*March marathoners = ~50-55 total miles (or more)
*April marathoners = ~45-50 miles (or more)
*May marathoners = ~35 miles (or more)
*Ten Miler crew = ~20-30 miles (or more)

MONDAY January 1
*NYD5K racers: Remember to do LOTS of “dynamics” prior to the start of the race, as it’s going to be cold. And, because of that cold, please take it out extra slow for the first quarter mile, so as to give your body a fair chance to warmup. If you’re lined up in your proper pace group, then try to not pass anyone in the first quarter mile! During the rest of the race, stay comfortable on the ascents (lift your knees up), really lean into and fly down the gentle descents and try to be
competitive on the flat sections of the course. Also, make the cold your friend by not complaining about it and by dressing properly (tights are a must, as your legs will perform more efficiently if they’re not cold).

Those NOT racing:
*March marathoners = 7-8 AHR miles with 8 x 15 second hill form surges
*April marathoners = 6-8 AHR miles with 6 x 15 second hill form surges
*May marathoners = 5-6 AHR miles
*Speedsters/Ten Miler crew = 4-6 AHR miles with 6 x 15 second hill form surges

WEDNESDAY January 3
***IMPORTANT: Please note that we will meet back at the CHS track at 5:30 this week.
*Those who raced on Monday should run 4-6 AHR miles
****IMPORTANT: The following workouts apply to those who did NOT race on Monday!

*March marathoners = 4 mile progression run as follows: 800 on/800 off x 4. Start at MP for the first 800 and then start picking it up from there. Try to be hitting close to 5K pace for the half mile. Your overall average should be somewhere in the 10 mile range or slightly faster.

*April marathoners = 4 miles at MP (each mile can be a half mile on the track followed by our usual half mile off the track. Repeat this four times and you’ve got it!

*May marathoners = 6-8 AHR miles

*10 Miler/Speedsters = 3 mile progression run as follows: 800 on the track/followed by 800 off x 3. Start at MP-HMP and get faster with each half mile. Your overall average should be faster than 10 mile pace!

*”Just running” crew = 5-7 AHR social miles

SATURDAY January 6
****Try to find a course that somewhat resembles the terrain of your big race.

*March marathoners = 18 miles at AHR with the last 2 miles at MP

*April marathoners = 16 miles at AHR

*May marathoners = 10-11 AHR miles

*10 Miler crew = 7- 11 AHR miles or, essentially, I’d like to see you add 1 mile to your most recent long run.

SUNDAY January 7
Come join us for 4-5 AHR social miles at 6:45 at Greenberry’s.