Week of January 13, 2020

Greetings to you, my wonderful athletes!
 
I already hit you with my uber-long annual message earlier this week, so I’ll keep this very brief:
 
-Kudos to those of you who got out on Wednesday afternoon, after the ice melted a bit, to get in your workout. Looks like great weather for this Wednesday morning.
 
-NEW? Then please get in touch with me BEFORE Wednesday, so I can safely engage you with speed and the right group of folks.
 
-Happy Birthdays to Becky and Kristen Keller (today), Jessica Z. (Monday), Meg C. (Tuesday) and Leah W. (Friday)!
 
I’m looking forward to seeing many of you this Wednesday!      
Coach Mark
434-293-3367
434-962-1694 (text)
 
 
WEEK of JANUARY 13
*Speedsters = ~20-30 miles (~80%AHR/20% faster)
 
MONDAY January 13
***IMPORTANT: Skip the form surges, if you’re prone to hamstring, calf and Achilles issues!
And remember, these are faster surge pickups, not “all-out” sprints.   
 
*Speedsters = 4-6 miles at 75% of 10 miler pace with 5 x 12 second FLAT surface form surges (~110%) with a 48 second slow jog recovery after each.        
 
WEDNESDAY January 15
***Come join us at 5:30am at the UVa track parking lot. The weather is looking great!
 
*Speedsters = “Cameron Crazies” x 5 as follows:
-after your 2 mile warmup (Since we have so many new folks, I’d like for everyone to run the same route so we end up starting the actual workout together: start 2 laps on the track, up Alderman, down Thomson, up Lewis Mountain to Alderman, down Minor to Cameron), meet me over at Cameron Lane (at the corner of Ivy Road and Cameron, directly across from the 7-11).  
-we will start with dynamic drills (at Cameron), then break into specific pace groups      
-follow my arrows around the half mile loop by running “active” on the downhills and by surging hard on the uphills. Focus on form on the ascents, by using your arms and core to lift your knees, as you drive upwards.
-Try to make each half mile loop faster than the previous. No break in between each half mile loop. Use the long downhill coming off Bollingwood onto Cameron as your “recovery” but keep it active (no slow jogging).  
-Cooldown by slowly running back to the track and doing a few very slow laps on the track.   
 
SATURDAY January 18
*Speedsters = 8-12 miles at 75% of 10 miler pace (add 1-2 miles to your most recent long run). Slow and easy!   
Not racing anything longer than 5K this spring? Then run 6-8 miles at 75% of 10 miler pace.
  
SUNDAY January 19
**Please come join a large group of us for 4-5 social miles at 6:45am at Greenberry’s. All paces are welcome!