Week of 12/18/17

Suggested MILEAGE for the WEEK of DECEMBER 18
***pool miles count too!
-Running more than my suggested mileage? Great!
*March marathoners = ~50-55 miles
*April marathoners = 40-45 miles
*May marathoners = 30-35 miles
*NYD5K folks = ~20-30 miles
*Speedsters (not racing the NYD5K) and all others = recovery social miles

MONDAY December 18
*March marathoners = 7-9 AHR miles with 6 x 15 second FLAT surface form surges
*April marathoners = 6-8 AHR miles with 6 x 15 second HILL surges
*May marathoners = 4-5 AHR miles


WEDNESDAY December 20
****Please meet me at the UVa track parking lot at 6:00 am for the following:

*March marathoners = “Park Circuits” as follows:
-2 minutes faster (~5K pace) followed by 60 seconds slower for one mile (two loops around The Park)
-immediately followed by 3 x 30 second hill surges from the cone
-Park loops fartlek again
-3 x 30 second hills again
- Park loops fartlek but run this mile the fastest!
-JAG steps x 1

*April marathoners = 5 x half mile at MP, down at The Park, with an active 45 second jog in between each.

*May marathoners = AHR miles (with “just running” crew)

*NYD5K crew = 12 x 200 in three sets of 4. Start the first set at 5K pace and pick it up for each set. Run the last two sets fast but relaxed. No straining!
Take a 200 slow jog in between each 200 and a 300 jog in between the sets.

*”Just running” = 4-6 social AHR miles resolving the problems of the world!

FRIDAY December 22
*Kenny’s Birthday run = Park in Ragged’s lot at 6:00 am for a slow 4 mile running tour of Jefferson’s Grounds. Circle back for coffee at Starbucks or Bodo’s and a birthday pat on the back to our dear friend (and B.B. charter member) Kenny Ball.

SATURDAY December 23
*Come join our 10 Miler Training Program folks at 8:00 am at the UVa track…Program #5 and #6 are running in the 8-10 mile range

*****IMPORTANT: please remember that your AHR pace (Aerobic Heart
Rate… conversational pace) should be at least 1-2 minutes slower than your targeted MP! You should feel totally 100% comfortable on these AHR runs! Try to think of it as your coach giving you bonus points for the slower you run them. So, the slower you run these long run AHR miles the better you will feel over the long haul… really!

*March marathoners = 16 AHR miles, with the last mile at MP

*April marathoners = 14 AHR miles

*May marathoners = 8-10 AHR miles

*NYD5K folks = 7-8 miles total as follows:
-2 miles at AHR
-12 minutes at 10K pace (start around 10 mile-HMP pace for the first 4 minutes and then work it down to 10K-8K pace)
-90 second AHR jog
-8 minutes at 5K pace
-90 second AHR jog
-4 minutes fast (sub 5K pace)!

SUNDAY December 24
Christmas Eve run…Meet at Greenberry’s at 6:45 am for 4-5 AHR miles…fellowship and coffee to follow.