Week of June 17

WEEK of ‪JUNE 17‬
*Speedsters = “Recovery” week, so please drop your current total weekly mileage by 20-30%
‪MONDAY June 17‬
*Speedsters = 4-5 AHR miles (75% of HMP) with 5 x 15 second FLAT surface surges
‪WEDNESDAY June 19‬
‪**Please meet (I won’t be able to make it) at 5:30 am outside the UVa track for the following workouts.‬
‪***An IMPORTANT reminder: please make sure you’re doing lots of “DYNAMIC drills” after your slow 2 mile warmup and just prior to your actual speed workout. This is key in injury prevention!‬
*Speedsters = Cameron Crazies x 6 as follows: Surge the uphills and take an “active” (not too slow) recovery on the downhills. Try to make each half mile loop slightly faster than the previous, so make the first loop your slowest of the six. I’ll have Leah send you a map.
IMPORTANT: Please get into you pace groups back at the track parking lot, before you start your warmup.
‪SATURDAY June 22‬
‪*Speedsters = Flatter course (Riverview, Sugar Hollow, Keene, Piney River):‬
‪After a 2 mile warmup at 75-80% of 10 mile pace, run the following “progression” workout (with no break in between the sections):‬
‪-2 miles at 96-98% of 10 miler pace‬
‪-1.5 miles at 100% of 10 miler pace‬
‪-1 mile at 102-103%‬
‪-half mile at 104-106% or faster!‬
‪-1 mile cooldown at 75%‬
**NEW to the group this week? Then please text me so we can chat about the most effective way to engage you with the right group ‪BEFORE Wednesday‬. Happy to help!
‪SUNDAY June 23‬
Please come join us for 4-5 relaxed social miles at Greenberry’s ‪at 6:45 am‬