Weekly Schedule

Wednesday:

TRACK WORKOUT FOR THOSE NOT RACING TODAY:

Track Workout Wednesday December 17 for those not racing

800/ 1000 Girls:

–Warm-up 1.25 miles. XC drills. 6 x strides on the minute

WORKOUT = 20 minute steady state (Tempo Run). You can do this on or off the track.

Paces:

Olivia: 7:30 pace

Sophia, Grace,  Miriam, Hailey: 8 min pace

Alex, Gianna, Inda: 8:30 pace

–Cool down 1 mile, stretch.

1600/ 3200 Girls: NO WALKING between reps. Always go straight into an easy jog.

–Warm-up 1.25 miles. XC drills. 6 x strides on the minute

Workout: (paces below)

3 sets of  the following (Emerson, do 4 if feeling it after the 3rd)

1. 3 minutes steady state off track

--Go STRAIGHT from STEADY STATE into:

2. 2 x 200 (100 rest ONLY), 1 x 400 on track at 1600 pace + 1-2 seconds

After each set take a 400 jog

What this looks like: 

Emerson (4 sets): Steady State = 6:30 pace. 200=38, 400= 77

Lily / Lauren (on Thursday):  Steady State = 7:20 pace. 200s = 44, 400= 89

Paige, Hadley: Steady State = 7:45 pace. 200s = 47, 400=95

–Cool down 1 mile, stretch.

Thursday, December 18: 4:05-6pm. DISTANCE GIRLS MEET IN THE GYM LOBBY, NOT AT THE TRACK. 

Distance Girls: We will do a holiday craft  and have treats in my Pod after our recovery run + abs/ bands!

Friday, December 19: WINTER BREAK BEGINS! Distance girls: 3-4 miles on your own.

Saturday, December 20:  ANNUAL HOLIDAY JINGLE BELL SCAVENGER HUNT AROUND UVA! EVERYONE WELCOME THAT CAN RUN AT LEAST 5 MILES. Last year we had a few of the guys join us, some alumni, etc. The more the merrier! This will be a relaxed pace jaunt around Grounds / Downtown area, ending at the Corner for breakfast at BODO's. 

**Meet at the UVA Track at 9am. COME DRESSED IN YOUR BEST HOLIDAY ATTIRE! THE WACKIER, THE BETTER! Come ready to SING and do other embarrasing things to get clues. 

We will end the run at Bodo's on the Corner around 10:30. 

AFTON MOUNTAIN JINGLE BELL TUNNEL RUN POSTPONED UNITL A TAD BIT WARMER WEATHER

This is the first of a few Winter Holiday Fun activities the mid / distance girls will do this season! We will meet at 7:30am at the Rockfish Gap Country Store. You will run up Afton Mountain on Old Turnpike Road to the tiny town of Afton and then through the Blue Ridge Tunnel (bring a headlamp).  Hot chocolate and muffins will be waiting for you after you come back through the tunnel!  Pick-up 9:30-9:45 at the parking lot for the tunnel.