Week of 1/8/18

Suggested MILEAGE for the WEEK of JANUARY 8
~15-30 total miles (or more)

MONDAY January 8
4-6 AHR miles with 6 x 15 second flat surface form surges. Focus on lifting your knees as you drive with your upper body (torso, arms, glutes, core). No sprinting or straining…Fast but relaxed!

WEDNESDAY January 10
***Please join your coach and fellow Speedsters at 5:30 at CHS. It’s going to be 29 degrees, which is 7 times warmer than what it was last week! I was SO impressed with those who came out in the four degree temps last week…you all rock!

* 6-8 miles total with 3 x CHS fartlek loops (no rest in between each) as follows:
-1st loop (~1 mile) at 60-30
-2nd loop at 90-60
-3rd loop at 60-30 but faster than the 1st loop

***NEW to the group? Coming in from 10 Miler Group #6? New to speed? Then please call (293-3367), text (962-1694) or stop in to see me ahead of Wednesday, so we can decide what is the best workout for you to safely start your “speed” journey. Thanks!

FRIDAY
***Important: please get your Saturday group run locations and times to Leah, as this is a great way to build community within the group and to welcome our NEWEST members (we have a lot of new members).

SATURDAY January 13
6-8 total miles as follows:
-2-3 miles at AHR
-3 x 1.5 miles. Take a 2 minute jog in between each. Run the first 1.5 mile loop at HMP-10 mile pace and then pick it up with each one after that.
-1-2 mile cool down at AHR

***I’d like to see you run this workout on one of these two hilly style courses:

A. Bellair (I’ll have Leah post you my suggested map route)
Or…
B. Riverview but running the first mile on the Market-Chesapeake loop and the next half mile on the flat upper path to the half mile mark. Then, for the second loop, start at the half mile mark on the path and run along the river back to the parking lot and then run the Market loop by finishing at the park entrance. For the last one, run it the same as the first (I’ll have Leah post a map)

SUNDAY January 14
Please come join us for 4-5 social miles at 6:45 at Greenberry’s. Coffee and fellowship to follow!