Week of 9/3/18

WEEK of SEPTEMBER 3

*SPEEDSTERS
1. Those who raced on Saturday or worked out on Sunday = Recovery week, which means NO speed and drop your normal weekly mileage by at least 40%!
2. Those who did not race over the weekend = Recovery week but not as drastic. So, drop normal weekly mileage by about 25-30%.
MONDAY September 3
*SPEEDSTERS =
1. Those who raced on Saturday or did the Progression run on Sunday: 3-4 AHR miles with NO pickups
2. Those who did neither: 4-5 AHR miles with 6 x 15 second flat surface surges 
WEDNESDAY September 5
Please meet at 5:30 outside the UVa track for the following workouts:
*SPEEDSTERS =
1. Those who raced last Weekend = 4-5 AHR recovery miles
2. Those who did NOT race over the weekend = 
*Group #3 = Crazy 8s Park Circuits as follows:
-800 at HMP
-400 meter hill circuit (surge 200 meters up the hill and active recovery, no jogging, back down the hill)
-800 at 10 mile pace
-400 meter hill circuit
-800 at 10K pace
-400 meter hill circuit
-800 faster!

SATURDAY

*SPEEDSTERS:
1. Those who raced last weekend = 4-6 AHR miles
2. Those who did not race:
A. 5K-10K folks = 8-10 AHR miles
B. Half marathoners= 11-13 AHR miles 
****EVERYONE, PLEASE REMEMBER: Your AHR is about 60-90 seconds/mile slower than your MP or around 2 minutes/mile slower than your 5K-10K pace. 
SUNDAY September 9
Please come join us for 4-5 relaxed social miles at 6:45am at Greenberry’s. Coffee and fellowship to follow.