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.
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