Week of January 6

Greetings, Speedsters!

Happy 2020 to you, my wonderful athletes!

I have a very long message coming to you later this week, so I’ll keep this very brief.

-We’re back to our regular 5:30am starting time for Wednesday’s this week

-NEW? Then please get in touch with me BEFORE Wednesday morning, so I can get you safely and comfortably engaged with our speed workout group.

-A huge thanks to our running friends at UVa for continuing to turn on the lights and open their beautiful track every morning at 5:30!

-Happy Birthdays to Dan M. (today!), Brian O. (Monday), Sara B. (Monday), Kristin and Becky K. (Sunday)!

I hope to see a bunch of you this Wednesday!
Coach Mark
434-293-3367
434-962-1694 (text)    

WEEK of JANUARY 6, 2020…First week of our next decade together!

***Please note that your AHR should be about 80% of your MP or 75% of your 10 miler pace. Use Adrian’s Pace Calculator to figure out your specific AHR pace.

*Speedsters = ~20-30 miles total (65% AHR/35% faster)

MONDAY January 6
*Speedsters = 4-6 miles at 75% of 10 miler pace with 5 x 10 second flat surface form surges with a 50 second jog in between each.  Fast but relaxed…no sprinting or straining!

WEDNESDAY January 8
***IMPORTANT: Please note that we’re back to our regular 5:30am starting time.
If you’re NEW to the group, we start warming up at 5:30 and usually go for a 2 mile AHR run, then we go straight into our group “dynamics drills” before starting the actual workout (divided into pace groups). Please call or text me before Wednesday so I can go over specifics with you and make sure I get you with the right pace group.  
 
*Speedsters = Thomson-Lewis Mountain circuits as follows: Run down Thomson at ~100-104% of 10 miler pace (keep it relaxed). Turn left at Emmet Street and recover slowly along the sidewalk leading to Lewis Mountain Road. Turn left on Lewis Mountain and run up it by going 20 seconds a fast but relaxed pace (~110%), focusing on using your core to drive your arms and lift l       

SATURDAY January 11
*Speedsters = 7-8 total miles with the middle three miles as a progression run as follows:
-1 mile at 97-98% of 10 mile pace
-2nd mile at 100-101%
-3rd mile faster!
All of the rest of the miles at 75% of 10 mile pace

SUNDAY January 12
**Please come join your coach, and a pile of other folks much more fun than me, for 4-5 social miles at 6:45am at Greenberry’s!  ​