Week of 2/4/19

WEEK of FEBRUARY 4
*”Speedsters”:
-5K/10K racers = 25-30 miles or more (75% at AHR/25% faster)
-10 Miler/Half marathoners = 30-35 miles or more (80% at AHR/20% faster)
  
MONDAY February 4
***PLEASE NOTE: “Surges” should be done at the end of the run. Use your upper body to lift your knees…less leg work and more engagement of your core! Take a long and slow recovery un between each of them.  
Do NOT run the surges of you’re prone to calf, hammy and Achilles issues.
   
*Speedsters = 4-6 miles at 75-80% with the following flat surface surges: 2 x 8 seconds, 2 x 10 seconds, 2 x 12 seconds    
 
WEDNESDAY February 6
***Please meet me at the UVa track parking lot at 5:30am for one more Wednesday “road” workout. We should be back on the lit UVa track again next week.   
 
IMPORTANT: Lots of dynamics before starting your first CC loop. Ease into the first loop, making it the slowest of the day (see below).  
 
*Speedsters = “Cameron Crazies” x 7. Run each half mile loop like a fartlek, by surging the uphills and then actively recovering and cruising on the descents. Try to run each loop slightly faster than the previous. Make the first loop somewhere around 93-96% of 10 miler pace.       
 
SATURDAY February 9
***Speedsters = Long slow run Saturday! Hydrate throughout the run.
*5K-10K folks = 8-10 miles at 65-75% of 8K pace with the last mile at 90%
 
*10 Miler/Half marathoners = 13-14 miles at 75-80% of 10 miler pace with the last 2 miles at 98-100%
 
SUNDAY February 10
**Come join your coach and a pile of other folks, much more fun than him, for 4-5 social miles at 70-80% at 6:45am at Greenberry’s in Barracks.