Workouts week of 2/3/2020

Hi, everyone,

Way to execute your Spartan workout last week… I was very impressed! A few quickies:

*Remember my 24 hour rule: Please get in touch with me within 24 hours of first noticing a new pain cropping up, especially if it’s only on one side of your body.

*Work on your upper strength core work at least 3-4 times/week…. even I do!

*Please carefully read my workout instructions each week, especially my suggested paces. Some of the new folks were saying at the workout last week that they were “confused”, which is the opposite of what I’m trying to accomplish for you, my athletes. Please use Adrian’s pace calculator to figure out your paces ahead of time and if you still have questions please text or call me BEFORE Wednesday morning. I’m happy to help clear things up!

*Looks like our warmest Wednesday morning in a while this week (~50-53 degrees as of now). Maybe even shorts weather. Please bring a water bottle (I’ll transport to the course) and don’t forget your headlamps, as we’re back out on the road.

*Happy belated 50th to Marti’ and wishing happy ones this week to Kristin S. (Monday), Ben (Tuesday), Rob M. (Thursday) and Macy (Saturday). I hope to see many of you out to join us on Wednesday!

Coach Mark
434-293-3367
434-962-1694

WEEK of FEBRUARY 3
*Speedsters = Recovery Mileage Week, so drop your currently weekly mileage by ~20-25% (55% AHR/45% faster) Remember: your AHR should be ~75% of your 10 miler pace *BB March = ~50 miles or more (60% at AHR/40% faster)

MONDAY February 3
***IMPORTANT: Skip the “surges” if you’re prone to Achilles, calf and hamstring issues.
*Speedsters = 5-6 miles at 75-80% of 10 miler (AHR) but with 2 of those miles at 95-100%. Then add 5 x 12 second flat surface form surges with a very slow 48 second recovery in between each. These surges are a form of upper body strength work, as you focus on engaging your core (backside, gut and arms) to lift your legs.

WEDNESDAY February 5
***IMPORTANT: Please bring your head lamp or flashlight, as we’ll be back out on the road again (all groups except BB March, who will be on the track).
***Please join me at the UVa track at 5:30 am for the following workouts:

*Speedsters = “Rolling Road Repeats” (RRR’s) as follows: -warmup for 2 slow and very relaxed AHR miles (start the warmup with 2 laps on the track in pace groups before heading out onto the road) - meet me at the corner of Emmet and Lewis Mountain Road after the warmup -we will do our dynamic drills in the Alumni Hall parking lot -Then run the following loop 3 times: Go up Lewis Mountain Road (uphill), turn right onto Cameron (steep downhill), then left on Minor (hard uphill), then left on Alderman (slight up and then down… please stay on the sidewalk) and then turn left onto Thomson (long gradual all downhill) and proceed all the way down to Emmet (finish of loop). -First loop (~1 mile) at 100-102% of 10 mile pace -2 nd loop at 102-103% or faster -3 rd loop faster! Take a brief 60 second recovery in between each loop. **Please note, that I’ll have Leah send you my map of the course and I’ll have cones at the 200, 400, 800, 1200 and 1600 marks along the loop, so you can gauge your pace as you proceed over this hilly course.

FRIDAY February 7 ***IMPORTANT: Thanks for getting your group run location on Facebook speedsters group - http://facebook.com/groups/cvillespeedsters (if you made a request to join the private group last week and it wasn’t accepted please try again, thanks!)

SATURDAY February 8 *Speedsters = Please meet me at Riverview at 7:00 am, all warmed up and ready to go for the following pace workout: -1/2 hilly mile out of the park (on road) at 95-100% of 10 miler pace -1 flat mile loop in the park at 103% Run this loop a total of 3 continuous times (no break after each 1.5 mile loop) and try to get faster with each loop. I’ll have the course marked for you.

SUNDAY Come join us for 4-5 relaxed and social miles at 6:45 am at Greenberry’s. All paces welcome!