Week of 8/13/18

WEEK of AUGUST 13
Please keep your mileage up this week and feel free to add a mile or two to your normal weekly total.
 
MONDAY August 13
4-6 AHR miles with 6 x 20 second hill surges
 
WEDNESDAY August 15
***Please join me at 5:30am outside the UVa track for the following:
-3 x 800 with a 2-3 minute slow jog in between each
-then run 8 x 100 straightaways (4 laps of 100 straights) at a very fast but relaxed pace…kind of like a 20 second fartlek pickup…focus on form and NO straining! Slow 100 jog recovery on the curves in between each fast 100.
-After the last 100 take a 2 minute jog recovery
-Finish with 2 x 800 at a faster pace than the first set of 3!   
 
***I’ll have Leah post you my suggested paces for the 800’s.    
 
*NEW? Please get in touch with me BEFORE Wednesday, so we can go over how to get you safely engaged with our speed group. 
 
SATURDAY August 18
 
8-10 mile workout as follows (hillier or rolling course…some flat sections okay but not all flat):
-2-3 miles at AHR
-3 miles at HMP-10 mile pace or faster
-1 mile of 60-30 fartlek  
-90 second jog
-2 miles faster than the 3 mile pace!
-1 mile AHR cooldown 
 
SUNDAY August 19
***Come join me and many others for 4-5 social recovery miles at 6:45am at Greenberry’s.