Greetings, my athletes!
Hope you all had a restful weekend and are ready to go again for the upcoming week. I was very impressed with how well so many of you did with your “road mile repeats” last Wednesday. And not a single person complained about the hot and humid conditions. Way to go! Just a few reminders for the week: *Call on me ASAP (within 24 hours) of a new pain on one side of your body *Try to get at least 7-8 hours of sleep every night *Foam roll especially on your non running days *Try to get in some core work at least 3-4 days/week (I do daily pushups, situps and balancing drills) *Stay hydrated throughout your Wednesday and Saturday workouts/long runs *Journal! ***NEW? Then please call me before Wednesday morning. ***Happy Birthdays to Jason B. (Monday) and Kristin H. (40 on Sunday)! I hope to see you this Wednesday morning…It’s Spartan time! Coach Mark 434-293-3367 (day phone) 434-962-1694 (text) WEEK of AUGUST 5 *Speedsters: -5K-10K = ~25-30 miles -Half marathoners = ~30-35 miles MONDAY August 5 ***NOTE: If these new Monday “workouts” are making you too fatigued for Wednesdays and throughout the rest of the week, please return to your regular AHR miles with 4-5 x 15 second hill surges *Speedsters = 5-6 miles at 75-80% of 10 miler pace with 6 x 90 seconds FLAT surface surges at 107-109% with a very slow 90 second recovery in between each (the track would be great for doing these). WEDNESDAY August 7 **Please join me at the UVa track at 5:30am for the following workouts (there’s also a group of folks, who are simply running 5-6 AHR social miles too) and try to bring a bottle of iced water: *Speedsters = “SPARTAN” as follows: -1600 on the track at 98% of 10 miler pace or slightly faster -800 off at 93% of 10 mile pace or faster -1200 on at 100-103% or faster -800 off at 93% or faster -800 on at 104-107% or faster -800 off at 93% or faster -400 on at 110% or faster -800 off at 93% or faster -200 on at your fastest pace of the day! -After you finish the Spartan take a 4 minute jog and then do one “tunnel of love” on the infield (I’ll explain) followed by 4 x 15 second form surges on the outside lanes of the straightaways (faster pace than the 200) with a very slow 60 second jog recovery in between each. SATURDAY August 10 *Speedsters = Long runs as follows on a course that has similar terrain to your race course: -Those racing 5K-10K’s = 8-10 miles total at 74-76% of 10 miler pace -Those racing a half marathon this fall = 12-14 miles at 75-78% of HMP
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