Week of 8/20/18

WEEK of AUGUST 20
*Those training for summer and fall 5K-10K races = ~20-25miles/week or more

*Those looking to race 10 miles-Half Marathon this fall = 25-35 miles/week

MONDAY August 20
*Time trial crew = 4-5 AHR miles with 5 x 15 second flat surface surges
*Not racing the Time Trials = 5-6 AHR miles with 6 x 20 second hill surges

WEDNESDAY August 22
***IMPORTANT time change: Because it’s the first day of school for many of our children, we will, for this week, be meeting earlier at 5:15am. We’ll return to our usual 5:30 time next week. Thanks for being so flexible.
Because of the late opening situation at the track, until we figure it out, we’ll be doing our workouts at The UVa Park for now. We will still meet at the track parking lot.

I will be offering two flat course “time trial (race)” optionsdown at The UVa Park:
*2 Mile time trial (3.5 laps)
*5K time trial (5.5 laps or an on-off course)

*If you don’t feel up for the time trial, then please run the following UVa Park workout:
9 x 600 in 3 sets of 3 with a slow 2 minute jog (~300 meters) in between each 600. Run these at a fast but relaxed (faster than sub 5K pace)…no straining and make it your goal to run each set faster than the previous! Focus on form.
*Finish with 2 x JAG steps!

THURSDAY August 23
Want to run the time trial in much cooler weather (it’s supposed to be 61 on Thursday morning vs. 69 on Wednesday)? Then please get in touch with me as I‘ll be offering a Thursday morning option (time and location TBD).

SATURDAY August 25
***Slow and relaxed long run Saturday!
Make sure to hydrate and take energy shots throughout these longer AHR runs!

* 5K-10K folks = 8-10 AHR miles

*Half marathoners = 11-13 AHR miles