Week of 3/5/18

A few things of note…
***We will be at the CHS track for the next two weeks. So, next week, March 14, will be our last day at CHS. Stay tuned for details on where we will be on the 21st .


***Three things that I want you to keep working on:
1. Your core strength…so any cross training you can do 2-3 times/week (that does not tire you out for your runs) is a bonus plus!
2. Daily foam rolling!
3. Short stride strike, so as to keep your cadence at 90 hits/foot/minute (30 hits/foot/20 seconds). The rule is to keep your strike under your frame, so you never can see your feet hit the ground. Bounce/spring off your arches (mid-foot)!


***We still need lots of volunteers for the Haven 8K this Saturday. Please text me if you can help. Thanks!


NEW? Then please consult with me prior to Wednesday so I can help keep you safe and happy!


***Great job with the new “inside-outside cone rule”…Your coach was very impressed!

I hope to see you this Wednesday!
Cheers!
Mark
293-3367 (day phone)
962-1694 (text)


Suggested MILEAGE for the WEEK of MARCH 5
*Speedsters 5K-10K folks = 20-25 total miles
*Speedsters 10 mile - half crew = 30-35 miles
*March marathoners = ~30-33 miles (taper week!)
*April marathoners = ~50-55 miles or more!
*May marathoners = ~45 miles


MONDAY March 5
*Speedsters 5k-10K = 4-6 AHR miles with 5 x 15 second hill surges
*Speedsters 10 miler = 5-7 AHR miles with 8 x 15 second hill surges
*March marathoners = 4-6 AHR miles with 5 x 15 second hill surges
*April marathoners = 8-9 AHR miles with 8 x 15 second hill surges
*May marathoners = 7-8 AHR miles with 5 x 15 second flat surface surges


WEDNESDAY March 7
***See you at the CHS track at 5:30am
**”Cone lanes rule” in place!

***I’ll have Harry and Leah send you my suggested paces for the Speedsters and the March and April BB workouts.

*Speedsters =
-3 x 800 with a 3 minute jog in between each
-4 x 400 at a fast but relaxed pace (sub 5k pace or faster) with a slow 400 jog in between each
-3 x 800 faster than the first set!


*March =
-3 x 800 with a 3 minute jog in between each
-4 x 400 at a fast but relaxed pace (sub 5k pace or faster) with a slow 400 jog in between each
-2 x 800 faster than the first three!

*April = 10 x 600 with a 2 minute slow jog in between each.
-Run in two sets of five with the second set faster than the first…take a 3-4 minute jog in between the two sets.

*May = “Spartan/Fartlek progression” run as follows:
-1 CHS hilly loop at 30-30
-800 on the track at HMP
-1 CHS hilly loop at 30-30 but faster
-800 on the track faster
-1 hilly CHS loop at 30-30 but faster
-800 on the track faster!
-1 last hilly loop at 30-30
-400 on the track faster!



*Those racing the Haven 8K = 8 x 100 straights at a brisk but controlled pace.


***NEW? Please call me prior to Wednesday morning. Thanks!


SATURDAY March 10
***All the best to those racing the Haven 8K as a tune-up for the 10 Miler!


*Speedsters = 11 miles total as follows:
-2 miles at AHR
-5 miles starting at MP-HMP, working down to 10 mile pace for at least the last 3 miles
-straight into a fartlek of 60 fast-30 slow for 1 mile
-60 second jog
-then run 2 miles faster than 10 mile pace
-cool down 1 AHR mile

*March = 8 mile practice-simulation as follows:
***similar terrain to race course and START at the EXACT same TIME your race starts!

-Start with 2 miles at the exact pace you plan to run for the first 2 miles on race day
-then straight into 3 miles at MP (no faster)
-then straight into 2 miles as fast as you can comfortably run (~10K-10 mile pace?)
-cool down 1 mile at AHR


*April =16 miles total as follows:
***similar terrain to race course
-2 miles at the same pace you plan to run on race day for the first 2 miles
-8 miles at MP
-then straight into 2 miles of 60 fast-30 slow fartlek
-90 second slow jog
-then 3 miles at HMP or faster!
-1 mile cool down at AHR


*May = 11 miles total as follows:
***similar terrain to race course
-first 2 miles at the same pace you plan to start out on race day for the first 2 miles
-next 8 miles at MP
-1 mile cooldown jog at AHR


SUNDAY March 11
Come join us for 4-5 AHR miles at 6:45 at Greenberry’s…coffee and fellowship to follow.