WEEK OF JULY 23

VOLUNTEER CALL: I’m still looking for help at the NPR 5K this Saturday at Towe Park (starting time is 7:30). Please text me if you can lend a hand. I really appreciate it. Or signup online! 
https://www.signupgenius.com/#!/showSignUp/10c084daea72aa7fc1-inaugural
WEEK of JULY 23
*Those racing the half marathon later this fall should be in the 25-35 mile range
*Those sticking to the 5K-10K racing distance should do their best to be in the 20-25 mile range
 
***Remember: most of your weekly miles need to be run at your AHR pace, which is considerably slower than your targeted race paces (5K folks should be about 90 seconds to 2 minutes slower than race pace and half marathoners AHR is about 90 seconds slower than race pace). 
Here’s the riddle of it all: The slower you go, for these AHR runs, the faster you’ll be for your workouts and races!  
 
***Try to mix up your weekly mileage with a combo of hard surface, trail or soft surface, treadmill and pool running. 
 
MONDAY July 23
4-7 AHR miles with 6 x 15 second FLAT terrain surges
 
WEDNESDAY July 25
***Please join me at the UVa track for the following workouts:
 
*Speedsters NOT racing this week or using the NPR 5K as a “workout”:
-2 x 800 between 5K-10K pace with a brief 60 second recovery in between each 
-5 x 45 second Klockner hill surges 
-Finish with 3 x 800 at a faster pace than first 2 x 800 set with the same brief 60 second recovery!    
 
*Racing at the track meet on Thursday? Then run 4-6 x 100 straightaway brisk surges on the track.  
 
*”Racing” this Saturday? Then run 8 x 100 straightaway surges on the track at a brisk but relaxed pace.    
 
*NEW? Please call or stop by BEFORE Wednesday, so we can chart out a safe and fun way to start your speed journey with us.  
 
THURSDAY July 26
Come join us for the last CTC Track meet of the summer! Fun stuff, especially if you have kids or if you’d personally like to race a different distance. 
 
SATURDAY July 28
**All the best to Speedsters children racing in the JSL Championships!
 
Two options: 
1. RACE: Come join me at Towe Park at 7:30am for our fundraiser 5K for Public radio! Very flat course! Race it or use it as a “progression or fartlek workout” (if you worked out on Wednesday). Using it as a Fartlek would be 90 seconds fast followed by 30 seconds slower for the entire race.    
2. Normal Saturday WORKOUT as follows, on gently rolling or flatter terrain: 15 minutes at HMP-10 mile pace then take a 2 minute slow recovery/then run 5 minutes at 10K pace or faster/take a 90 second slow recovery jog/Finish with 10 minutes faster than the 15 minute section.
 SUNDAY July 29 
***Come join us for 4-5 recovery miles and a post run social coffee at 6:45 at Greenberry’s at Barracks.