Week of 2/18/19

​​IMPORTANT WEDNESDAY WEATHER ALERT: As of now,the weather is looking very dicey for this Wednesday morning. So, if it’s still looking that way by tomorrow evening at 7:30, I’ll get a message out to you letting you know that we’ll be meeting on TUESDAY morning instead. Stay tuned tomorrow evening…
 
Thanks for making my coaching journey so rewarding!
Mark 
434-293-3367 (day phone)
434-962-1694 (text anytime)
 
WEEK of FEBRUARY 18
****Remember: pool miles count towards your weekly mileage!
 
*Speedsters:
-5K-10K racers = ~25-30 miles or more (80% AHR/20% faster)
-10 Miler/Half = ~30-35 miles or more (85% AHR/15% faster)
 
MONDAY February 18
Less AHR miles today with NO surges since there’s a really good chance we’ll be working out at the track on Tuesday morning this week. 
 
*Speedsters = 4-5 miles at 70-75% of 10 miler pace 
 
WEDNESDAY February 20 (or maybe TUESDAY February 19)
***Please join me at 5:30am at the UVa track for the following “Spartans”. The forecast is looking very dicey for Wednesday morning, so there’s a really good chance that I will be moving our speed workout meeting time to TUESDAY morning. I’ll let you know by tomorrow (Monday) evening at 7:30. Thanks forstaying loose!
 
*Speedsters = “SPARTAN” as follows:
-1600 (4 laps) on the track at 93-98% of 10 miler pace 
-800 off at 90-93%
-1200 (3 laps) on at 99-101%
-800 off at 90-93%
-800 on at 102-105%
-800 off at 90-93%
-400 on at 107-110%
-800 off at 90-93%
-200 on fast but relaxed!
After completing the 200, do 4 x 8 second flat surface surges with a long slow recovery in between each. 
 
THURSDAY February 21
PLEASE NOTE: To make up for the lower mileage on Monday,this week, I might suggest going a bit longer and adding some hill surges as follows, to your Thursday run (since we probablywon’t be going hard on Wednesday this week):
 
***REMEMBER: Do NOT run the hill surges if you’re prone to Achilles, calf or hamstring issues!
 
*Speedsters = 5-6 AHR miles with the following surges on a moderate hill:
-2 x 20 seconds
-2 x 10 seconds 
-2 x 25 seconds
-2 x 10 seconds 
-2 x 30 seconds
 
*BB Group #1 = 7-8 miles at 80% with the following surges on a moderate hill:
-2 x 20 seconds
-2 x 10 seconds
-2 x 25 seconds
-2 x 10 seconds
-2 x 30 seconds
 
*BB Group #2 = 7-8 miles at 80% with the same hill surges as Group #1
 
*BB Group #3 = 6-7 miles at 80% with the following surges on a moderate hill:
-2 x 20 seconds
-2 x10 seconds 
-2 x 30 seconds
 
SATURDAY February 23
***Please find courses that closely mimic the terrain of your race course. 
-Make your first few miles your slowest. 
-Practice hydrating throughout.
-Get something in your gut within 20 minutes of completing the run. 
 
*Speedsters:
-5K-10K racers = 9-11 miles at 70-73% of 10 miler pace with the last mile at 100%
-10 Miler/Half racers = 15-17 miles at 70-73% with the last 2 miles at 100%
 
SUNDAY February 24

Happy Birthday to our Andrew Z.!!
Come join us at 6:45 at Greenberry’s for 4-5 social running miles at 80-85% or 4 walking miles