Suggested MILEAGE for the WEEK of March 19
*10 Miler crew = race week mileage (see below)
*5K-10K folks = Recovery week, so 15-25 miles
MONDAY March 19
*10 Miler crew = 4-5 AHR miles with 3 x 15 second flat surface surges
*5K-10K folks = 4-5 AHR miles with 6 x 15 second flat surface surges
WEDNESDAY March 21
****IMPORTANT reminder: Please note that we will be at the Albemarle High School track (Hydraulic Road) starting this week. Same 5:30 time. Thanks for being so flexible. Good stuff!
*10 Miler = 4 AHR miles with 6-8 x straightaway pickups…I won’t be terribly upset if you choose to sleep in a bit and run this taper workout later than our usual time (feel free to join us at the AHS track later if you’d like).
*5K-10K racers =
-3 minute slow recovery
-4 x 800 with a slow 2 minute recovery in between each
***Please call or text me for your suggested paces.
THURSDAY March 22
*10 Miler crew = 2-3 miles at AHR
FRIDAY March 23
*10 Miler crew = if you normally run on Fridays, please run 1-2 miles today
SATURDAY March 24
***All the best to those racing The 10 Miler!
***Not racing? Then please go long…add a mile to your most recent long run.
2021 Annual Message