Week of January 20, 2020

​Hi, everyone,

Just a few quickies…  

How great was that to have so many new folks join us last week?! We hope you all come back again this week!
  
-And speaking of, if you are brand NEW, then please consult with me prior to Wednesday morning, so I can help you find the best path for a safe and enjoyable way to engage with the group.

-Need to CHANGE your Saturday run to Friday? Then please get in touch with me before Wednesday, so we can appropriately scale back your mid-week workout, to avoid injury from compressing your two biggest days.

-The most important days of the week are the non-running days, when you should be rolling and stretching. The other very important days are your recovery run days, when you should be deliberately running extra SLOW!

-Happy Birthday to Meg T. and Lauretta (both on Tuesday)!  
And a belated one to our Mark F., who I totally spaced on recognizing at our group run last  Wednesday. Mark is a Wednesday morning stalwart, as he has one of the best attendance records over the past five years. So, Happy Birthday, Mark!

I hope to see another huge crowd on Wednesday!
Coach Mark
434-293-3367 (work phone)
434-962-1694 (text anytime)   


WEEK of JANUARY 20
**Speedsters = ~25-30 miles (~70%AHR/30%faster).
Remember that AHR is ~75% of 10 mile pace

MONDAY January 20
***IMPORTANT: Skip the “surges” if you’re prone to hamstring, Achilles and calf issues.
  
*Speedsters = 5-7 miles at AHR but with the middle 2 miles at and 4 x 12 second flat surface form surges with a slow 48 second recovery in between each.  

WEDNESDAY January 22
***IMPORTANT: please bring a headlamp or flashlight as Bellair has no street lights. It’s also helpful to motorists.  
 
****REMINDER: please refer to Adrian’s “Pace Calculator” for % paces

-Please join me at the UVa track parking lot at 5:30am for the following:
   
*Speedsters = Bellair circuits x 2: We will meet, after a long warmup, down at the four-way intersection on the bottom of Farm Road (left side as you enter Bellair…refer to my map) to do our dynamics and then split up into our pace groups. Run the first flatter section of the loop at 20 seconds fast (~116-118% of MP and 111-113% of 10 mile pace…fast but relaxed) followed by 20 seconds slow. Then surge up the three hills along the rest of the loop, by using your upper body strength to lift your knees. After cresting the top of each hill “actively” recover on the downhill on the other side. This is a continuous workout with no breaks. Try to run the second loop faster than the first (each loop is about 1.3 miles in length).
-Refer to enclose amp for details.  
**Please be very careful along Old Ivy Road and crossing over 250, as you warmup down to Bellair. Run single file and against traffic.  

SATURDAY January 25
****REMINDER: please refer to Adrian’s “Pace Calculator” for % paces.
PACE CALCULATOR 

**Hydrate during these “long workouts”
   
*Speedsters = 8.5 miles total as follows (on a flatter course, as you already ran a hilly course on Wednesday):
-2 miles at AHR
-half mile at 93-96% of 10 Miler pace
-2 miles at 100% of 10 Miler pace
-2 miles faster (~102-103% or faster)
-1 mile back to 100%
-1 mile at AHR

SUNDAY January 26
**Please come join a pile of friendly fellow Speedsters and BB folks for 4-5 recovery miles at 6:45am at Greenberry’s