Week of 12/11/17

​SUGGESTED MILEAGE (please note that it’s a bonus if you’re doing more than my suggested mileage!):
*Speedsters still looking to race the NYD5K = 20-30 miles
*All else = chill miles…in other words take off your watch and run whatever relaxed recovery miles you feel like getting in)
  
MONDAY December 11
***Please note that there’s a group that meets every Monday at the Garth road end of Ridge for the 4-6 AHR hilly miles. All are welcome!
 
WEDNESDAY December 13
***Please meet me outside the UVa track at 6:00am for the following options:
*SPEEDSTERS looking to race the NYD5K:
-2 x 800 with a 3 minute slow jog in between each…at 5K pace
-4 x 200 at a fast but relaxed pace with a slow 200 jog in between each     
-2 x 800 faster than the first set!
***”Just Running” = 4-6 social AHR miles 
 
SATURDAY December 16
****Winter Solstice RTF Trail Run…8:00 at Greenberry’s.
*Speedsters racing the NYD5K = 7-8 miles total with the middle 4 miles at 10 mile-HMP or faster (remember: 10 mile pace is about 30-35 seconds slower than 5K pace and HMP is about 35-45 seconds slower)