Week of January 14, 2019

WEEK of JANUARY 14
Suggested MILEAGE
*10 mile-Half Marathoners = 25-30 miles or more 
*5K-10K = 20-25 miles or more 
  
MONDAY January 14
The roads and sidewalks will most likely be dicey in the morning, so maybe try to get out in the late afternoon or run indoors on the treadmill or in the pool, if you can. Otherwise, no worries if you can’t get it in! 

*10 Miler crew = 5-6 AHR miles with 6 x 10 second flat surface surges 
*5K-10K folks = 4-5 AHR miles with 6 x 10 second flat surface surges  

WEDNESDAY January 16
**Please, unless you hear from Leah and I on Tuesday evening saying the roads are still with black ice, join us at 5:30am outside the UVa track. 
We will be out on the roads for the next few weeks due to the electric work, so please wear a headlamp!

*“Cameron Crazy Circuits” as follows:
IMPORTANT: Do your dynamic drills over at Cameron just before starting the circuit workout.  
-1 half mile loop at around MP-HMP followed by the same half mile loop but faster, by running it as a fartlek, where you charge the hills and run active recoveries on the descents. 
Run this 1mile circuit three times total. 

After completing the three circuits, run back over to the parking lot right next to the track (the quiet one going up to the baseball stadium) and run 4 x 8 second flat surface surges. Then cooldown for a mile. 

NEW? Then please call me before Wednesday so we can go over the best and safest way to get you started with the group and speed work. 

SATURDAY January 19
***Please meet me at the entrance to Bellair all warmed up (dynamics too) and ready to go at 7:00 for the following workouts (can’t make it to Bellair at that time? No worries…just find another hilly place to do this workout).   
*10 Miler-Half marathoners = 2 x 2 miles at HMP (on the uphills) to 10 mile-10K pace (on the downhills) with a slow 3 minute jog in between each. I’ll have the course all marked for you.

*5K-10K crew = 2 x 1.5 miles at 10K-10 mile pace with a 2 minute jog in between each.  

Everyone should, after finishing their last portion of the workout, run 4 x 8 second flat surface surges.

SUNDAY January 20 
Come join your coach and a pile of folks a lot more fun than me, for 4-5 social AHR miles, at 6:45am at Greenberrys.


P.S.  Those wonderful lights at the UVa track will be temporarily turned off from January 14-February 8, due to electric work for the new softball stadium. Not to worry...your coach will have some fun workouts ready to go on the roads in the neighborhoods near the track and at the UVa Park for the Wednesdays (1/16, 1/23, 1/30 and 2/6) during this brief hiatus. Thanks for always being so flexible!