WEEK OF JULY 30

**EVERYONE: Please make sure you‘re running all of your non-speed miles at your AHR! The slower you can run these critical recovery miles, the less likely you are to be injured or to experience fatigue or, worse yet, burn out. 

**Please work on getting your nose out over your toes by leaning 3 degrees form your ankles and lifting your knees. A good place to practice this is on Wednesday mornings!
 WEEK of JULY 30
I’d suggest breaking your weekly mileage, if possible, into three surface categories:
-50-60% road
-20-25% soft (treadmill, trail or smooth gravel)
-20-25% pool running 
****This is a RECOVERY week, so please try to drop your normal weekly mileage by about 30%!
*Please make sure you’re working on building your core and upper body strength at least 3 days/week.
MONDAY July 30
4-5 AHR miles with 6 x 20 second hill surges 
WEDNESDAY August 1
**Please join me at the UVa track at 5:30am for the following track workout:
Start with lots of dynamics drills, after your warmup. And remember to make the first 200 of the first repeat (1000) your slowest of the day.  This easing into the “speed” portion is the best way to safely “stretch”!    
-3 x 1000 (2.5 laps) with a slow 2-3 minute recovery in between each
-3 x 200 with a slow 200 recovery in between each    
-Finish with 2 x 1000 faster than the first three with the same 2-3 minute slow recovery!
**I’ll have Leah post my suggested paces for the K’s 

PACES FOR WORKOUT 
(this is for a ten miler goal)
-3 x 1000 (2.5 laps) with a slow 3 minute jog recovery in between each.
-4 x 200 at a fast but relaxed pace with a very slow 200 jog recovery in between each. Take a full 400 jog after the last 200, before starting the last 1000 set.
-3 x 1000 faster than the first set! Same 3 minute slow jog in between each.
​Sub 60 = 3:23-3:28
Sub 65 = 3:33-3:38
Sub 70 = 3:50-3:55
Sub 75 = 4:05-4:10 
Sub 80 = 4:18-4:23
Sub 85 = 4:27-4:32
Sub 90 = 4:42-4:47
Sub 95 = 4:59-5:04
Sub 100 = 5:11-5:16
Sub 105 = 5:30-5:35
Sub 110 - 5:45-5:50

Sorry these are base on a ten miler time and not a 4 miler time, but here's a race chart to help approximate (Mark was busy and almost forgot about this!)
http://mhmtp.weebly.com/.../race_pace_predictor_chart.pdf
Another chart to help you determine paces based on a ten miler goal https://www.cvilletrackclub.org/race-potential.html

FRIDAY August 3
Please let Leah know if you’re meeting as a group for your Saturday run. This is a great way for our NEW folks to find company with you all. Let her know the time, location you’ll be meeting and the pace your group will be running.  
SATURDAY August 4
Long AHR run time. 
Run these at a slow and relaxed, very conversational pace BUT try to pick up the pace (~Half marathon pace) for the middle 2miles of the run.  
SUNDAY August 5
Please come join your slow coach for 4-5 social miles at 6:45 from Greenberry’s in Barracks.