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
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