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Week of 1/21/19

1/20/2019

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Suggested MILEAGE for the WEEK of JANUARY 21
*5K-10K crew = ~25-30 miles (~85% of total mileage at AHR/~15% faster)

*10 Miler-Half Marathoners = ~30-35 miles (~85% of total mileage at AHR/~15% faster)


MONDAY January 21
5-7 miles at 80-85%. End with 8 x 10 second FLAT surface surges (you ran enough hills during Saturday’s workout, so I’m giving your legs a break)


WEDNESDAY January 23
Come join me at the UVa track parking lot at 5:30am for the following workout.
***Please wear reflective gear and your head lamps.

-3 x 1.25 miles at 102-104% of your 10 miler pace with a slow 2 minute recovery at 80-85% pace in between each. I’ll have a fun course laid out for you.
-finish with 4 x 8 second hill surges

***NEW? Then please stop by or call or text me BEFORE Wednesday morning, so we can best determine what’s the best way to safely get you engaged with “speed”.

SATURDAY January 26
*5K-10K folks = 7-9 miles total at AHR with the last mile at 10 mile-10K pace.
Finish with 4 x 10 second hill surges

*10 Miler-Half Marathoners = 11-12 miles total at 80-85% with the last 2 miles at 93-98%
Finish with 4 x 10 second hill surges

SUNDAY January 27
Please join me and many others for 4-5 social miles at 80-85% pace at 6:45am at Greenberry’s at Barracks.
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    2021 Annual Message

    WHEN:
    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!

    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.

    COST: FREE!

    COACH: Mark Lorenzoni

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  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page