Week of August 5

​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