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)
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