Week of 12/25/17

Suggested MILEAGE for the WEEK of DECEMBER 25
****Been running more than my suggested weekly mileage? If so, then simply reduce your mileage, this “recovery” week, by at least 30% from what you’ve been running.
*March marathoners = “recovery week” = ~35 miles 
*April marathoners = “recovery week” = ~30 miles
*May marathoners = 20-25 miles
*NYD5K = race week taper mileage
*Ten Miler trainers = ~20-25 miles

MONDAY December 25
If you can get in some mileage great, otherwise, simply enjoy the holiday!

WEDNESDAY December 27
***Please come join us at the UVa track parking lot at 6:00am for one of the following options.
*March marathon = we will be heading over to Cameron Lane (just off Ivy Road across from 7-11) for 6 x “Cameron Crazies”. Each Crazy is a half mile hilly loop, where you will work the uphills and actively coast on the downhills. I’ll explain in detail when we get over to Cameron Lane…the half mile course will be marked. 
*Ten Miler crew = 4 x Cameron Crazies
*April marathon = 3 x Cameron Crazies
*May marathon = 4-6 relaxed AHR miles
*NYD5K folks = 2 x Cameron Crazies
*”Just Running” crew = 4-6 relaxed AHR miles

​SATURDAY December 30
***IMPORTANT NOTE to March and April marathoners: if you’re planning on racing the NYD5K, please consult with me so I can adjust your Saturday workout.
*March marathoners = 12-13 miles total as follows:
-2 miles at the same pace you plan to run the first 2 miles on race day
-10 miles at MP (hydrate and energy gels throughout) 
-half to full mile jog at AHR
*April marathoners = 10 miles total with the middle 3 miles at MP
*May marathoners = 6-8 AHR miles
*Ten Miler folks = 6-8 AHR miles
*NYD5K = 3-4 AHR miles

SUNDAY December 31
Please come join me and others for a very social 4-5 miles, plus coffee and fellowship afterwards.
6:45am at Greenberry’s.