Workouts for Week of 12/17/18

WEEK of DECEMBER 17

*Speedsters = lower key mileage, as this is still your recovery time before we head into the next big training cycle, which starts in early January!

AHR = run as SLOW as it takes to feel very comfortable. You should be able to easily talk while running these key miles.

WEDNESDAY December 19
***Please come join us at the AHS track at 6:00am for the following workouts or simply for some social AHR miles. Cynthia and I will be on our way back from Connecticut on Wednesday morning, so I’m sorry I’ll be missing you. Please text me with any questions about the workout, especially if you’re new to the group.

*Speedsters wishing to race the NYD5K = 15 x 200 with a very brief and active 100 meter recovery jog in between each. Run it as 3 sets of five, with the first set at 5K pace and getting faster with each set.

All other Speedsters = social AHR miles

FRIDAY December 21
***SPECIAL RUN: Come join us for our annual Holiday running tour of UVa Grounds (with some special surprises along the way). We use Kenny’s Birthday as an excuse but the overall theme is to celebrate the special running relationships and wonderful friendships we share throughout the year. So, no gifts…just bring your fun selves and let’s have our usual good time! We’ll be leaving from the Ragged Mountain parking lot at 5:45 (please park there) and will return for some baked goodies and coffee upstairs above Starbucks.

SATURDAY December 22
*Speedsters = regular base building AHR miles

SUNDAY December 23
**Please come join us for 4-5 social miles at 6:45 at Greenberry’s. ​