Week of 4/16/18

Masters Mile this Saturday at 7:35!
I'll have a workout this Wednesday for those wishing to race it. Sign up online!

Suggested MILEAGE for the WEEK of APRIL 16

*5K-10K folks (unless you’re racing this coming Saturday) = ~15-25 total miles
*Park to Park = taper week, so around 20-25 total miles

MONDAY April 16
***All the best to our fellow Wednesday morning workout buddies, who will be racing at the Boston Marathon today!

*4-6 AHR miles with 7 x 15 second hill form surge drills

WEDNESDAY April 18
***Please come join me at the AHS track at 5:30am for the following workouts:

*Speedsters not racing this Saturday:
-3 x 1000 (2.5 laps) with a slow 2-3 minute recovery in between each
-3 x 200 at a very fast but relaxed pace (no straining as that leads to injury) with a slow 200 jog in between each.
-3 x 1000 faster than the first set! (See image below)

*Those racing this Saturday = 6-8 x 100 straightaways with a slow 100 recovery, in between, on the curves.
*Those not training for anything, please feel free to join us for some relaxing AHR mileage.

SATURDAY April 21
Park to Park crew = Two options:
1. Two mile time trial…this is a great tune-up for your race next week. I can meet you down at the UVa Park at 7:00 (please be all warmed up at 7:00). IMPORTANT: Please text me if you are going to do this.
2. 7-8 mile practice simulation run as follows: -1 mile warmup at AHR
-2 miles at MP
-6 x 3 minutes at HMP with a 45-60 second jog in between each
-1 mile of fartlek of 30 seconds fast followed by 30 seconds slow
-1-2 miles at AHR

SUNDAY
Come join us at Greenberry’s at 6:45am for 4-5 relaxed miles.