I continue to be impressed with your smarts, as many of you have dialed back your pace expectations during this funky heat and humidity. Looks like the first half of this week is going to be more of the same, so please keep slowing down your paces and focus on “effort”.
And, while I’m in a complimentary mode, I’d like to give a shout-out to all of you who have been doing a great job of communicating with me with things like: new injury concerns, having to adjust your workout week when having to move your Saturday run to Friday or when you’re feeling extra fatigued. I continue to remind you that this level of communication, between us, is one of my favorite aspects of coaching. So, you’re never, ever bothering me!
Happy Birthdays to Lauri (Monday), Bev W. (Wednesday), Michelle P. (Friday) and Maureen P. (50 on Saturday)!
See you Wednesday morning!
434-293-3367 (day phone)
P.S. SAVE THE DATE!
Jack Fest on Sunday, November 3rd from 1:00-5:00PM at Panorama Farms
Suggested MILEAGE for the WEEK of AUGUST 19
5K-10K = 20-30 miles or more
Half Marathoners = 30-35 miles or more
***Please note that BB Group #1 is now SEPTEMBER and no longer July marathoners. So, then #2 is October and #3 is November.
And, as a reminder, Pool miles count towards your total weekly mileage!
MONDAY August 19
***IMPORTANT reminder: Please eliminate any type of surge (flat or hilly), if you’re prone to hamstring, calf, glute or Achilles issues, unless you do them very conservatively. The thing is, if you do run these properly and without straining, they actually work to help strengthen these key muscle groups. But no worries, if you can’t do them without risk of injury.
*Speedsters = 4-5 miles at 75-80% of 10 mile pace with 5 x 12 second hill surges
WEDNESDAY August 21
Please meet me at the UVa track at 5:30 am for the following workouts…
*Speedsters…two-part workout as follows:
-Two mile time trial: first lap at 100% of 10 mile pace and then pick it up with each lap. Your second mile should be much faster than your first and you should be feeling like you’re working really hard over the last few laps.
-followed by a 1 mile very slow cool-down recovery at 75-80% of 10 mile pace
-More dynamic drills and then…
-finish with an abbreviated version of our FA (Form Accelerations) workout as follows:
-100 at 110-112%
-120 faster pace
-140 faster pace
-160 fastest pace!
Take a very slow 300 meter recovery (at least 90 seconds) in between each surge.
Finish with a Tunnel of Love
SATURDAY August 24
A. Those racing the Four Miler = 7 miles at 75-80% with the following fartlek in the middle to latter portion of the run: 60 seconds at 108-112% followed by 60 seconds slow x 8
B. Those 5K-10K folks not racing the Four Miler = 8-10 miles at 75% of 10 miler pace
C. Those running a half marathon this fall and not racing the Four Miler = 13-15 miles at 75% of HMP
SUNDAY August 25
**Please join us at 6:45 am at Greenberry’s for 4-5 recovery and social miles.