Week of December 14, 2020

Hi, Everyone,
This weather has been spectacular but that’s about to end with a cold rain tomorrow and snow on Wednesday. And, due to that predicted snow, I’ve adjusted the week accordingly (see details below).

I’m keeping this very brief, as I’m sending you a video message this week (thanks, Leah).
https://youtu.be/LZ3a-PmI_xg

New and have questions about the workouts, mileage, pacing, etc.? Then please give me a shout ASAP.

Happy to help!
Coach Mark
434-962-1694 (text)

Sitting Tips Video
https://www.youtube.com/watch?v=tBSfveEH19g

WEEK of DECEMBER 14
*Speedsters/RaceFest = 24-30 miles or more

MONDAY December 14
***Please note that I’ve moved your Wednesday run to Tuesday due to the predicted snow. So, run your normal Tuesday mileage to today (if you normally don’t run on Tuesday, then take today off).
*Speedsters = normal Tuesday mileage

TUESDAY December 15 (not Wednesday due to snow)
*Speedsters = 6-8 miles total with 8 x 400 on the track with a rolling/active (so, not too slow)
100 recovery in between each. Run in two sets of 4. Start at 104-105% of 10 mile pace for the first set and then try to pick it up for the second set.
Use Adrian’s Pace Calculator Chart.

THURSDAY December 17...this is what I would have had you normally doing on a Monday
*Speedsters = 4-6 miles at AHR with 5 x 12 second flat surface surges focusing on upper body form. Nose over toes!

SATURDAY December 19
*Speedsters = 3K (200 meters shy of 2 miles) Bellair Loops x 2. Run the first hilly loop at 100-102% of 10 mile pace. Then try to run the next loop faster. Make sure you don’t exert yourself too much on the uphills, especially in the first loop. Maybe more in the 93-95% for the ascents and then you can pick it up on the descents. Take a slow 5 minute recovery in between each. I’ll mark the course for you on Saturday morning and have it ready to go by 7:00.

SUNDAY December 20
*Optional: Annual Winter Solstice RTF run, for those interested in running some slower miles on the trails. 7:45am outside Greenberry’s. Heads up: if we get snow on Wednesday, the footing may still be VERY slippery.